4 Healthy Quinoa Bowls For A Balanced Breakfast

Sunrise Senior Living  |  May 27, 2015
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Quinoa probably isn't an ingredient that you think to include in your breakfast, but there's a case to be made for eating this grain in the morning. When you eat quinoa during your first meal of the day, you're loading up on important vitamins and minerals, as well as dietary fiber that will keep you full until lunch. If you want to include this grain in your morning meal, try one of these four delicious and healthy breakfast bowls.

1. Blueberry and Lemon Quinoa Bowl
Pick up fresh blueberries from your local farmers market for this breakfast bowl that's high in protein and fiber. 

Ingredients

  • 1/2 cup uncooked quinoa
  • 1 cup nonfat milk
  • 1 Tbsp. maple syrup
  • 1 tsp. lemon juice
  • 1/2 cup blueberries
  • 1 tsp. flax seed

Directions
Start by rinsing your quinoa in a fine strainer with cold water. Next, heat the milk in a small saucepan over medium-high heat for 2 minutes. Stir in the quinoa, then reduce the heat to medium-low. Let the grain simmer until most of the liquid has been absorbed, usually around 20 minutes. Remove the pan from the heat.

Stir the maple syrup, lemon juice and blueberries into the quinoa. Transfer into a bowl, then sprinkle flax seed over the top to serve. 

2. Veggie Quinoa Breakfast Bowl
This recipe combines a number of common omelet ingredients into a delicious breakfast bowl. It's a great way to incorporate more vegetables into your senior meal plan. 

Ingredients

  • 1/2 cup quinoa
  • 1 cup nonfat milk
  • 2 Tbsp. olive oil, divided
  • 1/4 cup broccoli florets, cut into small pieces
  • 1/4 cup mushrooms, thinly sliced
  • 1/4 cup cheddar cheese, grated
  • 1 egg

Directions
In a small saucepan over medium heat, combine quinoa and milk. Bring the ingredients to a boil, then reduce the heat and allow to simmer for 20 minutes. When most of the liquid has been absorbed, remove the pan from the heat. 

In a skillet, warm 1 Tbsp. of olive oil over medium heat. Stir in the broccoli and mushrooms, then saute the ingredients for 5 minutes or until tender. 

Add the vegetables to the cooked quinoa, then transfer into a bowl. Sprinkle cheese over the top, then cover while you cook the egg. 

Use the remaining olive oil to fry the egg sunny-side up. Put the egg on top of your quinoa bowl, then enjoy. 

3. Strawberries and Cream Quinoa Bowl
If you're looking for a healthy breakfast that tastes more like a dessert, this recipe for Strawberries and Cream Quinoa is definitely the one for you. 

Ingredients

  • 1/4 cup quinoa
  • 1/2 cup nonfat milk
  • 1/2 cup strawberries, quartered
  • 1 Tbsp. sugar
  • 1/8 tsp. ground cinnamon
  • 1/8 cup fat-free half-and-half
  • 1/8 tsp. vanilla

Directions
Start by rinsing the quinoa with cold water, then combining the grain with the milk in a small saucepan. Bring the ingredients to a boil, then lower the heat to medium-low and simmer for 20 minutes or until liquid is dissolved. 

In another pan, combine the strawberries, sugar and cinnamon over medium-low heat. Cook the berries for 2 to 3 minutes, until warm, then stir in the half-and-half. Heat for an additional minute. Remove the pan from the heat, then stir in the cooked quinoa and vanilla. Transfer into a bowl to serve. 

4. Overnight Quinoa Bowl
If you don't have time to prepare breakfast in the morning, you can streamline the process by making your quinoa bowl the night before. 

Ingredients

  • 1/2 cup almond milk
  • 1/2 cup cooked quinoa
  • 2 Tbsp. chia seeds
  • 1 Tbsp. maple syrup
  • 1/4 tsp​. vanilla 

Directions
Mix all the ingredients together in a large bowl, then transfer the mixture into a mason jar or other glass container. Place the jar in the fridge overnight. 

In the morning, stir up your quinoa bowl, then top with fresh fruit or nuts to serve.