Rise and Shine… Sunrise Quinoa Breakfast Blend

When creating healthy menus for my clients the biggest challenge by far is breakfast.  Most of my clients are on the go in the mornings and typically end up grabbing a cup of coffee and a banana and running out the door.  To be quite honest with you, I’m guilty of this as well. I rush out the door to the office and grab a coffee and instant oatmeal for breakfast. Unfortunately, about an hour later I’m searching my drawers for snacks, because I’m starving. So I created this quick breakfast meal that is versatile and extremely satisfying. The base of this dish is quinoa.

Quinoa is a whole grain that is as easy to prepare as rice but has a great deal more benefits nutritionally. It is actually one of the few foods that is a perfect protein, meaning it has all nine essential proteins that make a protein… well, perfect! Quinoa takes up any flavor that is paired up with it, so it is perfect for sweet or savory dishes. I combine the quinoa with a variety of fruits that are in season, honey and some Greek yogurt for an extra protein punch. When oatmeal gets boring, my husband and I turn to this to liven things up a bit. In the summer months particularly it is very refreshing. I make a large batch of this and keep it in the fridge for a quick breakfast or even snack. It keeps both of us from digging into our drawers for snacks… for a bit while longer.


12 oz. plain or vanilla Greek yogurt
8 oz. quinoa
1/2 cup skim milk
1 Granny Smith apple, diced small
1 banana, sliced
1 cup red seedless grapes, sliced
2 tsp. honey
1/2 tsp. cinnamon
juice and zest of 1/2 a lemon
juice and zest of 1/2 and orange
1 cup almonds
1 cup strawberries, sliced

*You can replace any fruits that are in season.  In the summer months I use peaches and plums to add a nice tart flavor*

1.  Cook the quinoa according to package instructions and cool.
2.  Once cooled, combine all ingredients with quinoa and serve cold.


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Mila Furman

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