Breakfast Quinoa Bake, with Peanut Butter and Syrup

As a dietitian and a foodie, my friends and clients often share with me their favorite recipes that they believe I might enjoy.  They text me, e-mail me, call me, or personally hand me recipes that they've either tried and loved, or that they think I should try and let them know if they are actually as good as they sound. Last year I met someone very special and worked with him to adapt a healthier diet for his extreme endurance sporting events.  The first time we met he learned that I love to cook and blog, then afterwards he sent me a few of his favorite recipes, including today's recipe.  It took me a while to try it, but boy I'm glad I did!

I modified the recipe a tad, because that's just what I do.  I think I ended up with close to perfection. This was extremely tasty and filling, to say the least.

Breakfast Quinoa Bake

Source: Andrew H.
Gluten Free

Serves 9

Ingredients

1 1/2 cups cooked quinoa, cooled

4 eggs, beaten

1/3 cup vanilla soy milk or almond milk

1 tsp. vanilla extract

1 Tbsp. cinnamon

2 Tbsp. maple syrup 

Peanut butter for topping; ~ 1/2 Tbsp. per serving

Optional: Extra syrup for the top (I used sugar-free) **

** NOTE: If you are following a low FODMAPs diet you will be happy to learn that this recipe is free of FODMAPs.  However, if you use sugar-free syrup for the topping like I did, be careful not to use one with sugar alcohols.  If you do, don't use much (maybe 2 Tbsp, max).

Directions

1.  Preheat oven to 375 degrees and place quinoa in a large mixing bowl.  Line an 8 x 8 baking pan with lightly greased parchment (or just grease your pan and forget the parchment).

2.  In a small bowl, whisk together eggs, soy milk, vanilla extract, and cinnamon until thoroughly combined.  Add maple syrup and whisk.

3.  Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine.  Pour into baking dish and spread around to ensure that it's even.  

4.  Bake ~20 minutes until set and golden.

5.  Gently remove the bake from the pan as soon as possible so that it doesn't steam (or stick to the pan).  Cool completely on a rack or plate and cut into 9 squares.  Serve with peanut butter and top with syrup, if you'd like.

I stacked the squares for photography purposes.  It just looks better this way, right?

You could eat one square, two squares, or three.

But, the nutrition facts below are for one delicious square.

Estimated Nutrition Facts for 1/9th of bake

Includes peanut butter on top

Doesn't include additional syrup

Source: CalorieCount.com

Nutrition Highlights:  Under 150 calories and a good source of protein (although you could have two squares and be just under 300 calories, which in my opinion is a good thing, remember my blog post?  Add some Greek yogurt on top or whey protein and bam, you've got 30 grams of protein!).

I saved the rest of the "Squares" for breakfasts throughout the week. I actually made the following a couple times for breakfast; 1 quinoa bake square, topped with Greek yogurt, frozen berries, PB2 and sugar free maple syrup.  Oh yum.

QUESTION:  What's your favorite fall breakfast?  I remember a couple years ago I went through an oatmeal phase...it lasted 2 years actually!

In other news, I just found out I get to go to Houston for the Food and Nutrition Conference and Expo in October.  I was there in four years ago and had the time of my life, so I'm pretty excited to have the opportunity to go again. If you will be there, please let me know and we can meet up!

Thanks for reading, and have a great Tuesday.

The Candid Rd

Italian-Indian Fusion Breakfast Burrito

I love the idea of breakfast for dinner.  Nick and I eat eggs for dinner probably twice a week.  That being said, the concept of a breakfast burrito is sort of like eating dinner for breakfast.  I mean, yes, there are eggs, which are typically found in breakfast foods, but burritos are typically eaten at lunch or dinner.  Typically.

Imagine eating a Chipotle burrito for breakfast.  Ok, that might be pushing it a bit.  As I've mentioned in the recent past, breakfast is important (you knew this) but it may also be important to make sure you aren't just "Breaking your fast" but instead that you are eating a substantial amount of calories while doing so.  Research is showing that not only is breakfast important but that it might be best to make it the largest meal of the day ( that is, instead of lunch or dinner, which is when most people have as their largest meals).  There was a recent study that showed women with metabolic syndrome lost more weight over a three month period when they consumed 50% of their calories at breakfast, vs. those who consumed 50% at lunch (all calorie consumption was the same for both groups; 1400/day).  Remember a few weeks ago when I posted about the importance of including at least 30 grams of protein at breakfast? Many of you were floored with this high amount of protein because it's not possible to reach that amount without eating a large amount of calories. But the reason why it seems like a lot is because most Americans are used to eating very small breakfasts, with very little protein, and then consuming the majority of their calories in the late afternoon and evening hours (I won't lie, I'm still working on reversing this habit myself).

It's time for all of us to reverse that trend.  Let's start with a breakfast burrito.

Italian-Indian Fusion Breakfast Burrito

Source: Substitute Yourself Skinny

Serves 2

Ingredients

1/2 Tbsp olive oil
1/4 cup chopped fennel
1/2 cup chopped red bell pepper
2 Roma tomatoes, seeded and diced
1/2 cup chopped broccoli **
1/8 tsp. salt
2 eggs and 1 egg white, beaten
1/2 tsp. turmeric
1 Tbsp. chopped fresh basil leaves
1 Tbsp. fresh chives
1/2 cup shredded low-fat mozzarella cheese
2 medium whole wheat tortillas (9-inches) **

** NOTE: If you are following a low FODMAPs diet, the broccoli and the whole wheat tortillas might be an issue.  For most people the amount of broccoli in this dish shouldn't cause problems (typically 1/2-cup or less is tolerated well).  As for the tortilla, you can use a gluten-free variety instead.

Directions

1.  In a medium saute pan over medium heat, heat the oil.  Add the fennel and saute until tender, about 5 minutes.  Add the peppers, tomatoes, and broccoli and salt.  Saute until tender, about 5 minutes more.

2.  Transfer the veggies to a bowl, and set aside.  Scramble the eggs until just cooked, adding the turmeric about halfway into the cooking process (and incorporating well).  Equally divide all the ingredients, including the eggs, veggies, basil, chives and cheese, among two tortillas.

3.  Fold and enjoy!

Just a side note, the original recipe called for onions, but I used fennel.  I don't eat onions so fennel seemed like a good (but slightly odd) substitute.  In my opinion, it worked.  If you haven't tried fennel, you must.  It might sound like strange ingredient for a breakfast burrito (because, it is) but sometimes it pays to take food risks!

Estimated Nutrition Facts for 1 burrito

Source: CalorieCount.com

Nutrition Highlights:  Good source of iron, excellent source of fiber, protein, vitamin A, and vitamin C.

The turmeric did a nice job of turning the eggs orange.  Pretty, no?

QUESTION:  Have you tried fennel? Have you ever made an Italian-Indian fusion dish??

I hope you had a nice weekend and have an even nicer week.  Happy Monday, and thanks for reading!

The Candid Rd

Carrot Cake Protein Pancakes

I haven't had real pancakes in a long time.  Actually Nick recently reminded me that it has literally been months (maybe even a full year) since I made pancakes.  I used to make them just about every weekend.  I think I got sick of making them.  I prefer higher protein breakfasts now, so pancakes (conventional) just don't do it for me anymore (sorry Nick).

Imagine what Nick said when I told him I'd make pancakes, then handed him these.  Muahaha.

I lied.  I never made these for Nick.  I think the carrots and yogurt would freak him out too much.

Carrot Cake Protein Pancakes

Source: PoshFoodie.com

Serves 2 (each serving is 2 pancakes)

Ingredients 

1/2 cup egg whites (~ 4 eggs)
1/2 cup rolled oats
1/2 scoop vanilla whey protein powder
1/2 tsp. baking powder
1/4 cup pumpkin puree or carrot puree (baby food)
5 drops liquid Stevia
 Dash of cinnamon and nutmeg
1/2 tsp. vanilla extract

For topping/layers

4 Tbsp. plain nonfat Greek yogurt
Liquid Stevia and cinnamon to taste
Shredded carrots (~ 1 carrot worth)

** NOTE: If you are following a low FODMAPs diet, this recipe is free of FODMAPs (other than a tiny bit from the lactose in the Greek yogurt, but there shouldn't be enough in this recipe to cause issues).  Make sure your protein powder is free of chicory root or inulin (fibers that are known as oligosaccharides).

Directions

1.  Mix all ingredients in a medium bowl (minus the ingredients for the topping).  Allow to sit for about 15 minutes at room temperature.

2.  While mixture is sitting, make the topping by mixing the yogurt, Stevia and cinnamon.

3.  Heat a large skillet to medium and spray with Pam (or whatever you typically use so pancakes don't stick).  Pour 4 pancakes onto the skillet and cook for ~2 minutes on each side.

4.  Put one pancake on each of two plates.  Top each pancake with a layer of the yogurt mixture, then top that with a second pancake.  Add more of the yogurt mixture and then add the shredded carrots.  Enjoy!

Allowing the oats and eggs to sit for about 15 minutes will cause the starch to be released from the oats a bit, making for a better texture of pancake, in my opinion.

Who needs carrot cake when you can have carrot cake protein pancakes???  Ok, I need carrot cake, these don't quite "take the cake" (haha) but seriously, very close.

I don't think I will ever make "real pancakes" anymore after trying these (and my Buckeye pancakes too, yum).  I just really enjoy the higher protein pancakes, and with nutrition facts like this, how could you not fall in love?!

Estimated Nutrition Facts for 1 serving (2 pancakes)

Source: CalorieCount.com

NOTE: You could definitely make this a one serving recipe and still be just under 400 calories for breakfast.  Have you been paying attention to the latest news on weight loss and calorie distribution?  Research is showing that eating most of your calories in the morning and afternoon is proving to be best for weight loss, vs. eating small breakfasts then eating large lunches and huge dinners (as most of us do). So, why not make this a 1-serving recipe? You'd also reach your 30 gram protein goal that way!

Nutrition Highlights:  Under 200 calories, good source of fiber and calcium, excellent source of protein, and vitamin A.

QUESTION:  Which do you prefer, pancakes, waffles or French toast? Just curious....

Thanks for reading!  And, Happy Hump Day (can you believe it's already Wednesday?!  I love short weeks!)

The Candid Rd

30 grams of protein for breakfast. Do it.

I went to a nutrition conference earlier this year and one of the speakers' topics was protein.  At first I thought, "what on Earth can this guy talk about with regards to protein, for a full hour?!".  The hour flew by as I learned more about protein than I ever thought I wanted to know (and yes, I wanted to know it, it was unbelievably interesting. Yes, I'm such a nutrition nerd).  One of the things I will never forget was what he said about the importance of protein at breakfast.   

I know I know, you already know protein is important at every meal, but did you know that research actually shows that 30 grams of protein at a meal can stimulate muscle growth?  We tend to get very little protein at breakfast, then slightly more at lunch, then too much at dinner (the excess just turns to fat or it turned to glucose unless you actually use it).  What we should do is try to evenly distribute our protein intake throughout each meal, so rather than getting ~10 grams of protein at breakfast, and 20 at lunch, and 50 at dinner (yes, this is typical of many American diets) we should aim for 30/30/30. This article from Science Daily explains some of the science behind this concept.   Here is a bit from the article; 

"Usually, we eat very little protein at breakfast, eat a bit more at lunch and then consume a large amount at night. When was the last time you had just 4 ounces of anything during dinner at a restaurant?" Paddon-Jones said. "So we're not taking enough protein on board for efficient muscle-building during the day, and at night we're taking in more than we can use. Most of the excess is oxidized and could end up as glucose or fat."

A more efficient eating strategy for making muscle and controlling total caloric intake would be to shift some of extra protein consumed at dinner to lunch and breakfast.

If we can aim for ~30 grams per meal, our muscle synthesis, in theory, will be more efficient.  The speaker at the conference said that "one study showed those who consumed 30 grams of protein, or more, at breakfast showed muscle growth compared to that you would get from a workout" (here is one of the studies to which the speaker referred)

Nick will kill me if he sees this on my blog.
Oh well.
I wanted to show you that we order breakfast even when on vacation (as in this photo) and I'm proud to say that Nick, a  one-time non-breakfast-eater, now eats breakfast daily.  

If you read Today's Dietitian Magazine (which, I'm guessing most of you don't, but I highly suggest it, even for non-RDs!) you already know how important breakfast is because they include articles about breakfast in almost every issue (ok, maybe not almost all, but many).  There was an entire article about the benefits of breakfast in the latest issue ( here is the article).  I've added a small piece from the article here;

Studies also have found that a breakfast rich in protein may improve satiety and diet quality in teens and adults who are overweight or obese.5,10 A recent study used MRI to assess brain signals controlling food motivation and reward-driven eating behavior, and found that these signals were reduced following a high-protein breakfast—evidence that breakfast may be a valuable strategy to control appetite and regulate food intake.5

Ok, enough talk. How in the heck can you get 30 grams of protein for breakfast, anyway?!  It takes some serious determination, I'll tell you that right now.  In all honesty, you'll have to start putting some effort into your morning prep, but I think it's worth it.  Here are some ideas....

5 egg whites, in a bowl, with cinnamon, vanilla, and 1/4th cup oats. Allow to sit for ~15 minutes, then pour onto a hot non-stick skillet.  Cool like an omelet, flipping after about 2 minutes.  Make sure whites are cooked through, then top with blueberries and ~1/2 cup plain Greek yogurt (and sugar-free syrup).
30 grams of protein

1-cup frozen blueberries, 1-cup skim milk,  some stevia and 1-scoop chocolate whey protein, blended well.  Top with 1/2 cup plain Greek yogurt.
~30 g protein, total

Frozen Greek Yogurt Bars
12 grams of protein in 2 bars (~300 calories)
Add more protein by topping them with more yogurt, or adding whey protein to this recipe.
Ok, this is a stretch, but these bars are yummy.

Banana Split Oats
~250 calories and 5 grams protein
Modify the recipe by adding a scoop of whey or soy protein powder, and making with regular milk for extra protein (instead of almond milk)
~30 grams protein, total

Spicy Granola Bites
~ 230 calories and 5 grams of protein in 2 bites
Enjoy 2 bites with 1-cup of plain Greek yogurt (look for one with 25 grams of protein)
~ 30 grams protein, total

Popped Amaranth and Toasted Wheat Berry Breakfast Sundae
~370 calories and 20 grams of protein
Add more cottage cheese, sprinkle some protein powder on top, and/or chase with a glass of milk
~30 grams protein, total

Chocolate Teff Pudding
~162 calories and 5 grams protein
Add a couple scoops of protein powder or PB2
This is another one that is sort of pushing it....ie: not easy to reach 30 grams protein.  A scoop or protein powder and some PB2 should get it up there...

Summer Frittata
2 slices, ~250 calories and 20 grams pf protein
Chase down with a glass of skim milk
~30 grams protein, total

Dark Chocolate Quinoa Bars
~230 calories and 6 grams protein
Enjoy with 1-cup plain Greek yogurt (with about 25 grams of protein)
~30 grams protein, total

Chocolate Chia Pudding and Raspberry Parfait
~17 grams of protein
Serve with ~1/2 cup plain Greek yogurt
~30 grams protein, total

And of course don't forget my all-time favorite breakfast (seen in the first photo on this post); Greek yogurt, frozen blueberries, 1-scoop whey protein, stevia and unsweetened cocoa, plus some high-protein cereal like Kashi Go Lean.  Yummmm.  I swear, it's tasty.  Want more ideas? Check out my Breakfast Board on Pinterest!  I'm especially a huge fan of all the breakfast burrito recipes (egg beaters are another great way to get protein in the morning, without the extra calories and cholesterol from eggs).  You could also go one egg and then 3/4-1 cup of the egg beaters.

QUESTION:  What's your idea for a 30 gram protein breakfast??  

I hope you have a wonderful weekend.  I'm happy to say this will be be my first full weekend off of work in a very long time.  I plan to live it up (ie: catch up on all the chores I have been neglecting).  haha, yes, I do love my life.

Thanks for reading!

The Candid Rd

Editor's Note:  After publishing this blog post a reader provided this article about protein recommendations for preventing muscle loss as we age.  While the research might have focused on the elderly population, there is nothing wrong with starting this higher protein habit early (and remember, a balanced diet is still key, so be sure you aren't increasing your protein at the expense of whole grains, fruits, and vegetables).