Breakfast Bowl with Egg and Quinoa

Ingredients

1/4 cup raw quinoa
1/2 avocado, pitted and diced
2 medium tomatoes, chopped (about 2 cups)
1 cup no-salt-added, frozen corn (thawed)
1/4 cup chopped green onions
1/2 cup chopped cilantro (optional)
4 eggs
1/8 teaspoon salt
1/4 teaspoon ground black pepper
hot sauce (optional)

Method

  1. Cook quinoa according to the package directions. Remove from heat and let sit.
  2. Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, green onion, and cilantro (if using) between each bowl.
  3. Coat a large nonstick skillet with cooking spray and warm over medium-high heat. Crack each egg into the skillet and season with salt and pepper. Cover with a lid and cook until egg whites are set but yolk is still runny, about 3 to 4 minutes. Use a spatula to carefully transfer each sunny-side-up egg into each bowl.
  4. Garnish with hot sauce (if using) and serve.

Makes 4 servings.

Source: American Heart Association

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Toast with Avocado and Smoked Salmon

Ingredients

1 medium ripe avocado
1 tbsp freshly squeezed lemon juice
sea salt and freshly ground black pepper
2 slices grainy bread or 1 grainy, seedy bagel, halved
1 small cucumber, cut into thin ribbons
few red onion slices
2 oz wild smoked salmon
sprouts or microgreens or fresh dill sprigs for garnish

Method

  1. Halve avocado, remove pit and scoop out flesh into a small bowl. Add lemon juice and a couple grinds of salt and pepper. Mash well with a fork, leaving a few lumps. Set aside.
  2. Toast bread until nice ‘n’ toasty (so it won’t go soggy after topping with avocado!).
  3. Spread half the avocado mixture over each piece of toast. Top with cucumber ribbons and onion slices, followed by salmon.
  4. Add garnish and serve.

Makes 2 servings.

Source: Yum and Yummer

Quinoa Pancakes

Ingredients

1-1/2 cups water
3/4 cup quinoa, rinsed
2 garlic cloves, minced
1/4 teaspoon salt
2 large egg whites
1/2 cup freshly grated Parmesan cheese
1/2 teaspoon dried basil
1/4 teaspoon freshly ground pepper
4 teaspoons extra-virgin olive oil, divided

Method

  1. In a saucepan, heat water to boiling. Add quinoa, garlic, and salt. Simmer, covered for 10 minutes.
  2. Uncover and cook 2 minutes longer until dry. Transfer to large bowl and let cool.
  3. Preheat the oven to 350°F.
  4. Stir egg whites, Parmesan, basil, and pepper into quinoa.
  5. In a nonstick skillet, heat 2 tsp oil over medium heat. Using 1/4-cup measure, make 4 quinoa pancakes. Cook each pancake until golden (2 minutes per side). Transfer to a baking sheet.
  6. Bake pancakes 5 minutes until heated through.

Makes 4 servings.

Source: The Dash Diet

Waffle with Berries

Ingredients

1 cup unbleached flour
1/2 cup whole wheat (wholemeal) flour
3 tablespoons sugar
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 egg whites
1-1/4 cup lowfat buttermilk
1 tablespoon margarine, melted
1 teaspoon vanilla extract (essence)
3/4 cup raspberries
3/4 cup blackberries
3/4 cup blueberries
4 strawberries

Method

  1. Coat a waffle iron with nonstick cooking spray and preheat according to the manufacturer’s directions.
  2. In a large bowl, combine the flours, sugar, baking powder, baking soda and salt. Make a well in the center.
  3. In another large bowl, whisk together the egg whites, buttermilk, margarine and vanilla.
  4. Pour the egg white mixture into the well in the flour mixture and stir until just blended. Fold in half each of the raspberries, blackberries and blueberries.
  5. Spoon about 1 cup of the batter onto the hot waffle iron. Close and cook until golden brown, 4-6 minutes. Repeat with the remaining batter, coating the iron with additional nonstick cooking spray between waffles, as needed, to make 4 waffles. Keep the waffles warm in a 250°F (120°C) oven until all are cooked.
  6. To serve, divide among 4 individual plates. One serving is 1 waffle. Top each with an equal amount of the remaining raspberries, blackberries and blueberries and a strawberry.

Makes 4 servings.

Source: Cooking for Healthy Living

Whole Wheat Sourdough Pancakes

Ingredients

9 ounces (about 1 cup) “ripe” whole wheat starter
5 ounces (1 cup) whole wheat flour
1/2 cup milk
2 tablespoons butter, melted and cooled slightly, plus a little for the pan
2 large eggs
3 tablespoons maple syrup
1 teaspoon vanilla
1 teaspoon fine sea salt
1 teaspoon baking soda

Method

  1. In a large bowl, mix together the starter, flour and milk along with one-half cup water until smooth. Let stand 30 minutes while you melt the butter and prepare the other ingredients.
  2. Whisk the melted butter, eggs, maple syrup, vanilla, salt and baking soda together until smooth, then stir the mixture into the bowl with the starter. Blend only until combined.
  3. Heat a skillet or cast-iron pan over medium heat and add a nub of butter. Pour in about one-fourth cup of batter, and cook until bubbles form on the surface of the pancake, 1 to 1-1/2 minutes. Flip and cook until the bottom of the pancake is slightly browned, 30 seconds to 1 minute. Repeat, adding more butter to the pan if necessary. Serve immediately.

Makes 14 to 15 pancakes.

Source: Los Angeles Times