Trying to get away from the traditional breakfast choices such as tea and toast or cereal, which both despite the breakfast cereal company claims have little nutrition and more cons than pros, is an issue many of my clients struggle with. Our Quinoa breakfast bowl recipe ticks solves this problem
‘I need something I want to eat’ and ‘I need something quick’ are the regular comments I hear. Well we are here to help with this delicious nutrient packed breakfast option.
Previously we posted this delicious recipe, Chia seed porridge and today we are going to provide you with another. The super nutritious highly delicious Quinoa breakfast bowl.
Firstly we need to answer the question, what is quinoa?
Well Quinoa is a species of the goosefoot genus, a grain crop seen as a pseudocereal. Blah blahblah. Yes I had to put this in for the smarty pants among us. What’s the benefit of quinoa?
- Quinoa is gluten free, high in protein and fiber and is classed as a superfood, food
- that is nutrient rich.
- Quinoa is packed fully of goody goodness having high amounts of manganese
- magnesium and phosporous and good amounts of folate, copper, iron, zinc,
- potassium, B1, B2, B6, B3, calcium and Vitamin E
How do these nutrients work in the body?
- Manganese – Assists formation of connective tissue like muscle and tendons, calcium absorption, regulates thyroid function, metabolism of fats and carbohydrates and regulates blood sugar.
- Magnesium – Assists in muscle function by relaxing them after contraction as well as helping maintain normal neurological functions, maintains healthy heart rhythm, energy production, regulation of blood pressure, regulation of blood sugar levels and protein synthesis.
- Phosphorous – helps with proper bone formation, digestive function, hormone regulation, kidney function and fluid regulation in the body
- Folate – Improves quality of fetus, sperm quality and viability, cardiovascular health and is suggested to have positive effects on colon health, neurological health and post natal health.
- Copper – Is and essential trace mineral that improves absorption of iron, promotes collagen development, neurological function and immune function.
- Iron – Essential for the formation of red blood cells and assists with temperature regulation, digestive health, immune regulation and energy production
- Zinc – Improves immune function, wound healing, digestive function, hormone regulation, nervous system function and some research suggests may have cancer fighting properties and cardiovascular benefits through it’s antioxidant properties.
- Potassium – Beneficial for cardiovascular and kidney function, efficient muscle function, blood sugar regulation, bone health, brain and nervous system function.
- Vitamin B1 – beneficial for nerve conduction via myelin sheath production, eye health, heart regulation and energy production
- Vitamin B2 – Improves energy production, essential for red blood cell production, regulates tissue growth, enhances reproductive function and regulates thyroid function.
- Vitamin B3 – Improves circulation, skin quality, reduces cholesterol, enhances nervous system and brain function and improves digestion.
- Vitamin B6 – Supports cardiovscular function, digestion, mood regulation through serotonin and norepinephrine production, nervous system regulation and sleep cy le via melatonin production.
Phew that was a list and a half. Now that we know Quinoa is amazing lets look at our Quinoa breakfast bowl recipe to get you started with this newfound gem.
- Half cup of Quinoa
- 1 cup water
- 125 grams snow peas
- 150 grams mushrooms
- 2 eggs
- 1 avocado
- 1 – 2 cloves of garlic (depending on your taste)
- Olive oil
- White wine vinegar
- Balsamic vinegar
- Rinse Quinoa thoroughly first, add half cup of Quinoa and 1 cup of water to a saucepan and bring to the boil then allow to simmer for 10 – 15 minutes.
- Bring another saucepan of water to the boil and add a generous dash of white wine vinegar to the water. This prevents the egg from separating when poaching and reduces the egg sticking to the bottom of the saucepan. Bring water back to a simmer.
- Cut up snow peas, mushrooms and garlic. Fry mushrooms first
- Crack eggs into the simmering water for poaching. Make sure you cook them only until the whites have set. Runny yolked eggs are best. There is cholesterol in eggs however when the yolks are runny they maintain the integrity of Lecithin, which counteracts cholesterol.
- As mushrooms become close to ready add snow peas and at the very end quick fry the garlic in. The reason for adding the garlic last instead of first is it maintains the integrity of Allicin, which relaxes the blood vessels improving cardiovascular function. My latest craving is for truffle infused olive oil and I add some of this at just as I am about to serve up.
- Cut up avocado whatever way you prefer.
- Plate up with cooked Quinoa first, avocado to the side, mushrooms and snow peas with the poached egg on top. Sprinkle a dash of balsamic vinegar or lemon over the avocado for some added punch.
Now you have a super charged nutrient rich way to start your day, which doesn’t take long at all and is delicious.
If you love our Quinoa breakfast bowl make sure to tell your friends, oh and us of course.
For more delicious recipes click here.