Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Bored with oatmeal for breakfast? Me too. Why not try quinoa?

on February 7, 2012

I love oatmeal.  My kids love it too.  But yes, after years of eating it, it does get old.  It’s super healthy and loaded with fiber, vitamins, minerals and antioxidants. One important thing that oatmeal is lacking is a considerable amount of protein.

Now enter quinoa (pronounced KEEN-WAH).  Quinoa is a whole grain like oatmeal, but it is also a higher quality protein.  One half cup of uncooked quinoa has 12 grams of protein, where oatmeal has only 5 grams.  Just like oatmeal or any other hot cereal, you can make it according to your taste.  I made this one with fresh blueberries, walnuts, flax seed and cinnamon, but the possibilities are endless!  You can use sliced bananas and almond butter, fresh apple and coconut…whatever you like.

Breakfast Quinoa

adapted from Martha Stewart

1/2 cup quinoa

1 cup milk (I used almond milk but you can use soy, skim or whatever)

1/4 cup fresh blueberries

1 TBS chopped walnuts

1 tsp cinnamon

Place quinoa in a fine mesh strainer. Rinse and drain quinoa. Combine quinoa and milk in a medium saucepan. Bring to boiling. Cover and reduce heat to a gentle simmer. Cook 10 to 15 minutes until the water is absorbed and the quinoa is tender. Add walnuts and cinnamon.  Let cool.  Add fresh blueberries on top.  Makes about 2 cups cooked quinoa.

Nutrition Facts
Serving Size 1 cup (5 WW points), makes 2 servings
Amount Per Serving
Calories 184 Calories from Fat 43
Total Fat 4.8g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 2mg
Total Carbohydrates 29.6g
Dietary Fiber 4.1g
Sugars 1.9g
Protein 6.8g

*Nutrition information is provided through http://www.caloriecount.com, results are not 100% guaranteed

Advertisements

4 responses to “Bored with oatmeal for breakfast? Me too. Why not try quinoa?

  1. nancy says:

    You state that a 1/2 cup has 12 grams protein but in nutritional info for 1 cup states 6.8 grams protein. Does it lose protein when you cook it? Or am I getting something wrong?

    • Hi Nancy! I totally understand why you asked that. I was confused too. There are two servings in the recipe which makes it 6.8 protein per serving. I actually calculated quite a few times because I thought I had the protein amount wrong before I remembered there were two servings!

  2. I love quinoa! Great idea – to serve up for breakfast! : )

  3. Sounds yummy! I’ve been having yoghurt and berries for breaky but was looking for away to add something healthy but a bit more substantial.. I think Quinoa might be what I’m looking for! 🙂

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: