Tag Archives: quinoa

Hey Breakfast Skippers…

28 Apr

I am up and at the gym by 5:30 most mornings. After a good workout, I dash back home for a quick shower and then zip off to work. Nope-no time for breakfast.

But that is a huge mistake. We all know that. A healthy breakfast sets a successful eating pattern for the day, so we’d better make it a good one. That is a challenge on a tight schedule though. What is the solution? The Grab and Go breakfast.

No-not the drive through kind, the refrigerator leftover kind. Here is how to do it. First, grab a couple of eggs because they offer excellent protein. Why does that matter? Protein can help stabilize blood sugar and keeps the hunger pangs at bay. You feel full longer. Eggs pack a quality nutritional punch, so feel free to grab 3 or 4 of them. Next grab the leftover quinoa with spinach and pimento that you made last night for dinner.

Once you are at work, get situated. Check your emails, review your calendar, and fill your water bottle with refreshing ice water. Next, take your eggs and quinoa and find a microwave.

Crack your eggs into a glass microwave safe dish. Include one or two whole eggs and one or two of the whites only. Most of the protein in an egg resides in the white so use all of the whites. Don’t be afraid of those egg yolks though-they contain beneficial vitamins and minerals like choline, selenium, and B vitamins like folate.

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Next, take a fork and whip up your eggs. If you are a milk drinker, add a few tablespoons to make your eggs fluffy. Add some pepper for a little kick. Pop it in the microwave.

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Try cooking your eggs in 30 second increments until almost done, stirring your eggs every 30 seconds.

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Next, add in your grains. This adds fiber, texture, flavor and a bit more muscle building protein.

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Finish cooking your eggs with the grains.

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So there you have it. You are having a delicious healthy breakfast at the office in a snap. This is how to do a healthy Grab and Go breakfast. And the best part is that this is very budget friendly because you used leftovers. Love that! What are you doing with your leftovers?

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Lover of Leftovers

1 Aug

Time. There are 24 hours in every day, but sometimes it feels like less.  So when I cook, I have to make it count for more than one meal.  Cooking big is a time saver. If I have a little wiggle room during the weekend to cook, I try to fill the fridge for the upcoming week. But even quick week night meals can provide leftovers for another meal.

Okay, it’s no secret that I love leftovers.  You can enjoy them for a second meal as is, but they can also be used as inspiration for a new dish.  I use my leftovers both ways.  If I cook a couple of extra pieces of chicken, that goes to work with me for a quick lunch at the office.  Using that chicken as inspiration for another meal might mean a nice chicken casserole or chicken salad sandwich.  Need some ideas?  Let me outline my leftovers from the past few days.

Night #1.  Leftover: Quinoa.  Used the next morning as an addition to breakfast oatmeal to power it up. Quinoa is a plant based protein loaded with beneficial amino acids. It was a satisfying protein and grain breakfast following an early morning workout at the gym.

Leftover quinoa added a nice nutritionally punch to morning oatmeal.

Leftover quinoa added plant protein to morning oatmeal.

Night #2.  Leftover:  Goat cheese.  It was leftover from a beet salad.  The next day goat cheese was a wonderful addition to a “gourmet” sandwich, adding delicious creamy flavor to a weekday brown bag lunch.

Leftover goat cheese not used for this salad added flavor to a sandwich.

Leftover goat cheese not used for this salad added flavor to a sandwich.

Night #3.  Leftover:  Home made vinaigrette.  I used this to drizzle over veggies going into the oven to roast.  Homemade vinaigrette is super flexible and great to have around. It is a delicious way to add a wonderful layer of flavor to most anything.

Leftover vinaigrette.  This isn't just salad dressing.  It has a zillion uses.

Leftover vinaigrette. This isn’t just salad dressing. It has a zillion uses.

Night #4.  Leftover: Roasted veggies.  These leftover roasted veggies made the most amazing salad. I also threw in some of that leftover quinoa so it was a complete meal.

Roasted veggies made an awesome sandwich, panini style!

Roasted veggies made an awesome salad! The added quinoa was the perfect protein for this dish.

Night #5.  Leftover:  Pesto, with a bonus of shredded chicken. (Nonleftover: frozen cauliflower). This made a quick pasta dinner.  Dinner was ready in the time it took for a pot of water to boil and pasta to cook.  The cauliflower cooked up quick in the microwave. It was tossed together with the chicken and pesto for a quick and easy one dish dinner for a busy night.

By now I am sure you get the picture.  Be creative.  When cooking, cook a larger portion than you need.  Toss leftovers in both the fridge and the freezer.  And start embracing the ease of the next meal using leftovers.  Let me know what ends up on your dinner table!

Resolutions. Really?

18 Jan

So it’s the beginning of the year, and the season of resolutions.  This is the time many folks decide to make healthy lifestyle changes.  People at work are buzzing about losing weight, eating better, detox potions, and avoiding fast food.  And, of course, I am no different.

I do not make new years resolutions.  I do, however, reflect on making  positive changes in the new year.  I too have been making an effort to eat a little healthier since ringing in the new year.  Getting kind of bored with my regular “go to” recipes, I have tried to energize my normal recipe repertoire by trying to put fresh new combinations together.  The other day I came up with a real winner.

I made a super healthy quinoa salad.  One day I took it for lunch at work.  Another day I had it in the morning after my workout for a healthy protein boost.  I do not limit my meals with traditional labels.    If I feel like chicken for breakfast, I eat that.  A bowl of cereal for dinner?  Sure. Why not.  So I enjoyed my quinoa all day.  And it was delicious.

Simple fresh healthy quinoa salad!  Yum!

Simple fresh healthy quinoa salad! Yum!

How did I make it?  I had about 2 cups of leftover quinoa, a handful of shredded carrots, a green onion, a half bag of spinach, and homemade vinaigrette in the fridge.  I tossed it together with a can of rinsed canned beets and Voila!  A healthful flexible meal packed with protein and veggies.  It had a nice crunch, great flavor, and a colorful appearance.

Vinaigrettes are easy to make and even easier to customize to certain tastes.  Want to try one?  Start with this.

  • 1 cup extra virgin olive oil
  • 1/4 cup apple cider vinegar
  • 1 T. lemon juice
  • 2 T Dijon mustard
  • 1 t. of sugar
  • salt and pepper to taste

Mix all ingredients and stir vigorously with a fork.  Use to dress vegetables or your favorite salad.  Yes, it’s that simple.  I customize this recipe by using different vinegars and different mustards.  Some times I use honey instead of sugar.  If I am in a crazy mood I will add some red pepper flakes to heat things up a bit.

So anyway, this is the vinaigrette that I added to my quinoa salad.  Simple dimple.  And so good.  So as 2015 rolls on, I hope to make some more fresh and healthful dishes.  No resolutions…just a positive change or two.

 

 

 

 

 

 

 

 

Roasted Veggies-3 ways

7 Dec

The other day I had two things:  a lot of good fresh fall vegetables and a little extra time.  So I went to my happy place…the kitchen.  I decided to roast the vegetables.  I started peeling, chopping and layering.  This was going to be a big honking batch of veggies!  Mushrooms, bell peppers, butternut squash, onions, celery…Yum!

A big batch it was.  After they were chopped, I dusted the vegetables with salt, pepper, basil, and parsley then sprinkled olive oil and a bit of balsamic vinegar on them as well.  After a good healthy stir, I poured them onto a lined baking dish and placed them in a preheated 400 degree oven.  Almost immediately, warm succulent aromas began to fill the house.  My mouth began to water with those decadent scents wafting though the air.

I checked the vegetables after 15 minutes in the oven and couldn’t resist sneaking a taste. Ooh!  What a delicious bite!  Back into the oven for a few minutes, and then they were ready.  We enjoyed the roasted  veggies with lovely grilled salmon.

Did I mention that it was a big ol’ batch of fall veggies?  And that I love leftovers?  Did we ever have leftovers!  But that’s okay.  They were fantastic to have around.  And like spaghetti, the vegetables were more flavorful as leftovers.

Leftovers day one: Roasted veggies made an amazing addition to an omelet the next morning.

Leftovers day two:  I cooked quinoa to mix into the vegetables.  That created  a powerhouse side dish of veggies and quinoa.

Leftovers day three: Roasted veggies piled on a turkey sandwich.  Who needs mayo??

And that is what you do with leftovers my friends.  I used a little extra time to cook big, and had nutritious  leftovers to launch other dishes.

Next…

25 Aug

I am a single mother that is short on time.  When I cook, I have to make it count for more than one meal.  Time is my most precious commodity at the moment, so cooking bigger sure helps in a time crunch.  If I have a little wiggle room during the weekend to cook, I try to fill the fridge for the upcoming week.

Okay, it’s no secret that I love leftovers.  They can be easy to eat as is for a second meal, or used as inspiration for a new dish.  I use my leftovers both ways.  If I cook a couple of extra pieces of chicken, that goes either in school lunches or to work with me for a second meal.  Using that chicken as inspiration for another meal might mean a nice chicken casserole or chicken salad sandwich.  Need some ideas?  Let me outline my leftovers from the past few days.

Night #1.  Leftover: Quinoa.  Used the next morning as an addition to breakfast oatmeal.  Quinoa powered up morning oatmeal following an 8 mile bike ride.  It was a solid “recovery” breakfast.

Leftover quinoa added a nice nutritionally punch to morning oatmeal.

Leftover quinoa added a nice nutritionally punch to morning oatmeal.

Night #2.  Leftover:  Goat cheese.  It was leftover from a beet salad.  My high schooler used it to spread on his “gourmet” sandwich, adding delicious creamy flavor to a weekday lunch.

Leftover goat cheese not used for this salad added flavor to a sandwich.

Leftover goat cheese not used for this salad added flavor to a sandwich.

Night #3.  Leftover:  Home made vinaigrette.  I used this drizzled over roasted veggies going into the oven.  Homemade vinaigrette is super easy to customize ingredients and flavors to make even picky eaters happy.

Leftover vinaigrette.  This isn't just salad dressing.  It has a zillion uses.

Leftover vinaigrette. This isn’t just salad dressing. It has a zillion uses.

Night #4.  Leftover: Roasted veggies.  These leftover roasted veggies made the most amazing sandwich to take to work.  I wish I also had some of that leftover goat cheese too, but it was quite tasty as is.

Roasted veggies made an awesome sandwich, panini style!

Roasted veggies made an awesome sandwich, panini style!

Night #5.  Leftover:  Pesto, shredded chicken. (Nonleftover freezer item: frozen cauliflower). I actually pulled this from the freezer to make a quick pasta dinner.  Dinner was ready in the time it took for a pot of water to boil and pasta to cook.  The cauliflower was microwaved.  Everything was tossed together for a quick and easy one dish dinner for a busy night.

By now I am sure you get the picture.  Be creative.  When cooking, cook a larger portion than you need.  Toss leftovers in both the fridge and the freezer.  And start embracing the ease of the next meal using leftovers.  Let me know what you make with your leftovers!

This ‘n That

16 Jul

The weather is hot.  Summer is in full swing.  It is hot outside, and the air conditioning is blasting inside.  That adds up to one thing…time to take the cooking outside.  Fire up that grill!  Marinate and toss some tuna, chicken or tofu on the grill.  Cook a meal without heating up the house.  Oh, but wait.  There has to be a side dish to go with the delicious grilled food.  Hhhmm.  What is an easy cold refreshing summer side dish?  I have the answer and I just made it!  Try it!

Amy’s Summer Side Quinoa Salad

  • 2 cups cooked and cooled quinoa
  • 1 cup shredded carrots
  • 1/4 cup thinly sliced free onions including green tops
  • 2 tomatoes, diced
  • 2 cups coarsely chopped arugula
  • 1 cucumber peeled, seeded and chopped
  • 4 ounces feta cheese

Vinaigrette:

  • 1/2 cup olive oil
  • 1/4 cup white balsamic vinegar
  • 1 T. honey
  • 1 t. fresh lemon juice
  • salt and pepper to taste

Mix vinaigrette and set aside.   In large bowl, combine quinoa through cheese.  Stir.  Add vinaigrette and stir to combine thoroughly.  Cover and refrigerate.  Next step..enjoy!

This is an easy recipe to quickly toss together as a side dish. I had the leftover salad for breakfast the following morning after my morning workout.  It is a nutrient packed salad, and the ingredients can be easily substituted with any veggies on hand. Toss in some of this, a little of that.  Make a this ‘n that salad!  So go ahead!  Keep the energy bills low and take the cooking outside.  Toss this fabulous cold salad together and enjoy!

 

Fresh summer side dish.  Yum!

Fresh summer side dish. Yum!

Breakfast-A New Idea

19 Jun

Guess what?  I had the most wonderful breakfast this morning, and it came about quite unexpectedly. That made it all the more special!  Since it is a weekday, I enjoyed my breakfast in my office when I got to work.  Folks popped in to say good morning, I pursued my emails and began a planning a presentation I am giving at a meeting next week.  All while slowly eating my delicious breakfast.  Why did I was slowly?  Let me tell you.

Your mother was right.  Really?  Did I just say that?  Sure did.  What was mom right about?  Besides just about every thing?  (Haha!  I can say that because I am a mom, and moms enjoy being right occasionally!) Your mother was right when she saw you wolfing your food way too fast and told you to slow down.  Eating slowly really is best for you.  Why?

Chewing food, called mastication (no naughty jokes please), is an important but often rushed part of digestion.  Chewing starts saliva flowing, crucial for digestion, and can strengthen the jaw muscles.  Also, the “full” signal to your brain takes about 20 minutes, so chewing and swallowing slowly means being more in tune with your “fullness” signals.  In other words, that helps in natural portion control.  Fullness is actually two fold: the stomach fills and the brain signals fullness.  Best to have those working in tandem and eating slowly helps that process stay more aligned with one another.

Its easy to see why eating fast can mean eating more.  But there is another compelling reason to eat more slowly.  It can quiet the mind.  You can actually feel more relaxed and satisfied with your meal if you partake in mindful eating.  To savor your food and better enjoy your dining companions, slow down.

But let’s get back to the weekday morning breakfast that I was slowly enjoying in my office.  When leaving for work, I grabbed some leftover quinoa, blueberries, and greek yogurt out of the fridge.  I went ahead and mixed them together for a powerhouse breakfast.  It was delicious!  Nutrient dense, low calorie, and loaded with flavor and texture.  And I ate it slowly…

Blueberries and quinoa.  A great start...

Blueberries and quinoa. A great start…

Then I tossed them into my yogurt.  It was super yummy!

Then I tossed them into my yogurt. It was super yummy!