Super-breakfast ~ So how do you make that?

If you'd told me 30 years ago, heck even 10 years ago that I'd be so into what I eat and what I make sure I don't eat, I'd have laughed heartily at you and chomped down on my danish or donut. Not that I don't still have the occasional danish or donut, but they aren't the staples or go to foods they once were. And the best thing about eating well is how great you feel after. And even better yet, you look forward to these meals as if they were the candies and cakes of yesteryear. Personally, I don't believe in skipping meals to lose or maintain weight. But I do think there are foods that can eaten and be satisfying enough that you don't over indulge.

I'm calling this post super-breakfast mainly because of the Quinoa and Chia Seeds which are both considered "superfoods" due to the amazing amounts of nutrients in them.

Quinoa is not actually a grain. It is the seed of a plant, but can be considered a pseudo grain. Cooked quinoa provides us with the following nutrients: protein, fiber, calcium, iron, magnesium, potassium, zinc, manganese, selenium, thiamine, riboflavin, niacin, vitamin B-6, folate, and vitamin E.

Chia is also a seed. Do you remember in the 80s there was this thing called chia pets? It's actually those seeds we are talking about!! Chia seeds are an excellent source of omega-3 fatty acid. They are full of fiber, protein and minerals including as iron, calcium, magnesium and zinc. So basically, you start eating those two foods regularly and you'll be ready to fight Bluto in no time.

Raw almonds are delicious and healthy. They are abundant in vitamins, minerals, protein, healthy fats and antioxidants. As a note - the American Heart Association recommends four servings of nuts per week for the best health benefits.They are beneficial to cardiovascular health and maintaining good cholesterol levels. They are a good source of calcium, magnesium and phosphorus. A deficiency of these nutrients can cause osteoporosis, while intake may prevent this degenerative bone disease. Magnesium is important for bone health because it helps regulate levels of calcium and vitamin D. And lastly, they may help with weight control due to the fiber in them, can help keep you full in between meals.

Sunflower seeds are very high in Vitamin E. Vitamin E is a potent antioxidant and may aid in preventing heart disease, cancer, eye degeneration and declining brain function.

I've been eating this particular blend for breakfast for about 2 weeks straight, and I am happy to say, I think I am in love. I literally think about my breakfast the next day, almost as soon as I am done eating!

The key to this in my opinion, is doing some prep work at the beginning of the week, and then going forward it's as simple as pouring yourself a box of packaged cereal.

Ingredients: Note you can use any fruit you'd like. I just chose what I normally have on hand.
Also adjust these proportions as you see fit based on your appetite.
1/4 cup cooked quinoa (instructions below)
1/4 cup plain greek yogurt
1 tablespoon chia gel (instructions below)
1/2 banana
1 strawberry
5-6 almonds
1 teaspoon sunflower seeds
1 teaspoon raisins
1/4 cup almond milk

Preparation

Quinoa:For one person I'd suggest you cook about a cup of quinoa for the week.

Step 1: Rinse the quinoa in a very fine sieve.

Make sure you rinse it really well. Otherwise the quinoa can tend to be a bit bitter.

Step 2: Dump the quinoa in a pot and heat for a second to let the water from the rinse kind of evaporate

Step 3: Add water and bring to boil

You'll add double the amount of water as you had of the quinoa. So I added two cups water to my one cup of quinoa.

Step 4: Once the water comes to a boil, lower to a really low setting and cover. Cook for about 15 minutes.

Step 5: I then turn off the heat, remove the pot from the stove, uncover the pot, and let it sit for another 5 minutes.

At this point the quinoa will be light and fluffy and perfectly delicious. Once it has completely cooled, put it in a container, and refrigerate until ready to use.

Chia Gel
I make this ahead of time for the week as well, and just take what I need for each serving. I use a ratio of about 6 tblsps to one cup of milk. But you can experiment with the ratios and make the consistency you prefer. Basically the chia will absorb all the liquid and become less seed-like and more of a fluffy crunchy gel. It doesn't make sense when you read it, but when you eat it, it'll make sense.

Step 1: Combine almond milk with the chia seeds.