Easy, Nutritious & Delicous Breakfast

Recipe found on the Blog: "Love of Family and Home"

Fresh and Easy Quinoa Salad

Looking for a simple, yet entirely healthy and delicious salad? Try this yummy quinoa dish. With a fresh and citrusy taste you can eat it straight, add it to a green salad, or use it as a dip for crackers. 

You are definitely going to want to try this one!

Ingredients
1 cup quinoa
2 cups water
1/4 cup extra-virgin olive oil
2 limes, juiced
2 teaspoons ground cumin
1 teaspoon salt
1/2 teaspoon red pepper flakes
1/4 cup chopped fresh cilantro
1 teaspoon salt 
Additional salt and/or pepper to taste

Choose your add-ins:
1 cup corn
5 green onions, finely chopped
1 1/2 cups halved cherry tomatoes
1/2 chopped red, orange, or green peppers
1 cup chopped kale or spinach
1 (15 ounce) can kidney beans, drained and rinsed
1 (15 ounce) can black beans, drained and rinsed
1 (15 ounce) can garbanzo beans, drained and rinsed

The options are endless! Throw in whatever you like. 

Directions
1. Bring quinoa and water to a boil in a saucepan. Reduce heat to low-medium and cover. Let simmer for about 10-15 minutes, or until water has been absorbed and quinoa is tender. Set aside to let cool completely. 

2. Whisk together olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes. 

3. Combine quinoa and add-ins of choice (pictured- black beans, corn, green onions). 

4. Pour dressing over quiona mixture, toss to mix. Stir in cilantro and season with additional salt and pepper if needed. 

Chill or serve immediately. Tastes especially great when mixed together and stored in the refrigerate over night to allow flavors to combine!


Curious about the power packed grain quinoa? Check out this description straight from Forbes.

7 Benefits of Quinoa:

The Supergrain Of The Future

Quinoa dates back three to four thousand years ago when the Incas first realized that the seed was fit for human consumption. According to WHFoods quinoa “was the gold of the Incas” because they believed it increased the stamina of their warriors. The Quinoa Corporation calls quinoa the “Supergrain of the Future.”

Here are seven health benefits of quinoa:

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight (it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food).

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair. 

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

Smoky Mustard-Maple Salmon

One way to increase your Fruit and Vegetable intake is by turning your usual side dishes into one main section of your meal. For example, add these green beans and red potatoes to this easy — or more delicious — ultra-fast salmon. The sweetness of the maple balances the tangy mustard; smoked paprika or ground chipotle adds another layer of flavor. When you buy your salmon, ask at the fish counter to have the salmon cut into four 4-ounce fillets with the skin removed.
This recipe was found on www.choosemyplate.gov!

 For more information on this recipe, please click here or copy and paste the following link into your browser: 

http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes/SmokyMustard-MapleSalmon.pdf

Peanut Butter Chocolate Covered Banana Bites

Yes, you hit it. The mother load of delicious peanut butter and chocolate goodness. 

These sweet and salty, perfectly portioned little nuggets are a great dessert, after school snack, or party treat.... like a SUPERBOWL party (hint hint).

Trust me, you're going to want to give this one a try (this Sunday)!

Ingredients
1/4 cup smooth peanut butter (smooth peanut butter from Trader Joe's works great)
1/4 cup plain Greek yogurt
1 tablespoon (or less- depends on how sweet you want it) of raw honey
1 cup dark chocolate chips
2 tablespoon coconut oil 
2 bananas, sliced crosswise into 1/4"-inch pieces

Directions
Mix peanut butter, plain Greek yogurt, and honey in a separate bowl, until smooth. Scoop into a zip lock bag and cut the corner. Set aside.

Place chocolate chips and coconut oil in a microwave safe bowl and microwave for 60 seconds. Stir until completely melted and smooth. Microwave for longer if needed. 

Coat a mini muffin pan with cooking spray. Spoon a teaspoon of melted chocolate into the bottom of muffin cups. Place one banana slice on top of chocolate.

Next, squeeze about a teaspoon of peanut butter mixture on top of the banana slice. 

Cover with another small spoonful of chocolate. 

Alternatively, if you don't want to use a muffin tin, you can use wax paper. Simply, top banana slices with the peanut butter mixture and then coat with chocolate on top of the waxed paper. 

Place mini muffin pan (or waxed paper) into the freezer for at least 30 minutes. Pop out chocolates and enjoy :)

Pumpkin Cream Cheese Dip

Perfectly light and nutrient rich dessert....

photo credit: http://homeiswheretheholmansare.blogspot.com/2010/10/pumpkin-dip.html



Ingredients
Spread:
8 ounces low-fat cream cheese (room temperature)
3/4 cup of canned pumpkin (unsweetened, unsalted)
3 tablespoons of sugar
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon vanilla

Serve with:
6 apples sliced

Directions
Mix all ingredients for the spread together in a mixing bowl by hand or with an electric mixer (medium speed). Serve with apple slices for dipping.

Nutritional analysis per serving

Serving size: about 3 tablespoons
Calories	107	Sodium	91 mg
Total fat	3 g	Total carbohydrate	18 g
Saturated fat	2 g	Dietary fiber	3 g
Monounsaturated fat	1 g	Protein	2 g
Cholesterol	10 mg

Recipe from Mayo Clinic

An Apple a Day

It's apple season!

Ready to bite into a fresh, crisp, juicy, and deliciously sweet apple?

Mother always said, "An apple a day may help keep the doctor away." And it turns out she was right!

Click HERE to discover the many wonderful benefits of apples.

Looking for a new apple recipe? Try the Apple Pasta Salad shown below.



Want more apple recipes and information? Click HERE

Zucchini Pumpkin Bread

Nothing says welcome to Fall like the smell of pumpkin! 

Here is a delicious recipe for Zucchini Pumpkin Bread

Ingredients

3 eggs, lightly beaten

2 cups sugar

1 cup canned pumpkin

1 cup butter, melted

1 tablespoon vanilla extract

3 cups all purpose flour

1 teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground cloves

1 cup shredded zucchini

1 cup chopped walnuts

Directions

In a bowl, combine eggs and sugar. Add pumpkin, butter and vanilla. Combine dry ingredients; gradually add to pumpkin mixture and mix well. Stir in zucchini and nuts. Pour into two greased and floured 9-in x 5-in loaf pans. Bake at 350 degree for 45-50 minutes or until breads test done. Cool in pans 10 minutes. Remove to a wire rake. Yield: 2 loaves. 

Click HERE to print

Healthify it!

Experiment with the recipe to make it a bit healthier. Here are a few tips; reduce sugar by 1/3, substitute some sugar for apple sauce, replace half the flour with whole wheat flour, etc. 

Recipe source: Taste of Home