Start with 1/2 Cup Cooked Grains
Brown Rice, Quinoa, Farro, or other ancient grains
Add 1/2 Cup Roasted Vegetables
Tomatoes, Carrots, Brussel Sprouts, Squash and Mushrooms
Add 1 Cup Sauteed Greens
Arugula, Spinach, Baby Kale
Season with 1-2 Tbsp of Sauce (Optional)
Hummus, Sriracha, Tahini
Breakfast of Champions: Our Favorite Grain Breakfast Bowl
1/2 cup cooked red quinoa
1/2 cup roasted peeled sweet potatoes
1 cup spinach
1 Tbsp sriracha (optional)
2 poached eggs
1. Rinse quinoa under cold running water. Drain and return to bowl.
2. In a small saucepan, add 1 cup of water.
3. Place over medium heat and bring to a boil. Reduce to a simmer for 10-15 minutes or until liquid is absorbed.
4. Add your roasted sweet potatoes, spinach and sriracha (optional).
5. Add poached eggs to top.
Per serving: 351 Calories, 372 mg Cholesterol, 14 g Total Fat, 4 g Saturated Fat, 200 mg Sodium, 38 g Carbohydrate, 6 g Fiber, 19 g Protein.
Technique for Perfectly Poached Eggs
3-4 cups water (enough to be 1 inch up the side of a pan)
2 tsp white vinegar
1 tsp salt
1. Combine water, vinegar and salt in a pot.
2. Bring water to simmer.
3. Crack egg into a small bowl or dish.
4. Pour egg into simmering water.
5. Turn heat off and cover pot for 5 minutes.
6. Remove egg from water with slotted spoon or spatula and serve immediately.
7. Cooking longer will result in a firmer yolk.
Technique for Tasty Roasted Vegetables
1. Preheat oven to 400 degrees.
2. Chop vegetables into 1/4 inch pieces. Toss in 1-2 Tbsp olive oil. Sprinkle with 1/2 tsp of salt and 2 Tbsp pepper.
3. Spread evenly on a 9 x 13 pan.
4. Roast vegetables for 30-45 minutes, stirring once or twice, until softened and starting to brown.
Note: Roasted vegetables are tasty prep-ahead side dishes and make a great addition for tacos, grain bowls and more. Best served within 5 days of cooking.
Download these tips plus how to make a terrific taco seasoning, DIY Trail Mix and a bonus chocolate zucchini muffin recipe.
A Better Breakfast