Quick Breakfast Idea: Almond Quinoa Parfait

Start the day right with this quinoa-yogurt medley.

Quick Breakfast Idea: Almond Quinoa Parfait
Servings: 4 Prep 5 mins Cook 15 mins Start to Finish 20 mins

Ingredients

  • 1 cup uncooked quinoa
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon sea salt
  • 1/3 cup unsweetened almond milk
  • 1 tablespoon slivered almonds
  • 4 large apples, cored and chopped
  • 1 cup fat-free Greek plain yogurt*
  • 1 teaspoon almond butter, melted
  • 1 teaspoon honey

Make It

1. Rinse quinoa thoroughly in cold water and drain.

2. Place the rinsed quinoa in a medium saucepan with 2 cups water and bring to a rolling boil.

3. Turn down to low heat, cover and cook for 15 minutes until all the water is absorbed.

4. Remove from heat and add in cinnamon and sea salt.

5. In a medium saucepan over medium-low heat, cook almond milk until warm, about 3-4 minutes.

6. Layer quinoa, slivered almonds, apples and Greek yogurt in four serving glasses.

7. Continue layering until glasses are filled. (Make sure quinoa is the top layer.)

8. Pour warm almond milk over the quinoa.

9. Drizzle with warm almond butter and honey and serve immediately.

Note

  • *Recipe can be made dairy-free by using dairy-free plain yogurt such as coconut milk yogurt in place of the Greek yogurt. Recipe can be made vegan by using dairy-free plain yogurt and omitting honey.
  • Recipe created by Amie Valpone for the Almond Board of California. Photo courtesy of the Almond Board of California.

Healthy Whole Grain Scramble with Greens

This recipe delivers essential nutrients (calcium, plus vitamins A, C and K) to nourish you and your growing baby.

Healthy Whole Grain Scramble with Greens
Servings: 2 Prep 25 mins Cook 50 mins Start to Finish 1 hr 15 mins

Ingredients

  • 4 large eggs
  • 1 tablespoon milk
  • 1/4 teaspoon kosher salt
  • 2 tablespoons extra virgin olive oil
  • 1 green onion, white and light green parts, finely chopped (about 1 tablespoon)
  • 2 cloves garlic, minced
  • 1 heaping cup leafy greens (baby kale, spinach, Swiss chard or all of the above)
  • 1/2 cup cooked whole grains (wheatberries, farro, barley or millet)
  • 1 tablespoon chopped fresh chives
  • Freshly ground black pepper
  • Flaky sea salt (such as Maldon)
  • Crusty bread, toasted English muffins or warm corn tortillas for serving

Make It

1. In a large bowl, whisk together eggs, milk and kosher salt; set aside. Heat 1 tablespoon of olive oil in a nonstick pan over medium heat. Add the green onion and garlic and saute until soft, 1 to 2 minutes. Add greens, grains and remaining 1 tablespoon olive oil and saute until greens are wilted and grains are warmed through, 3 to 5 minutes.

2. Decrease heat to low and pour in egg mixture, gently stirring to combine it with the greens and grains. Continue stirring until eggs are softly scrambled, 2 to 3 minutes. Remove from the heat, stir in chives and season with pepper.

3. Serve hot with a sprinkling of sea salt on top and crusty bread, toasted English muffins or warm corn tortillas on the side.

Note

  • Adapted from Whole-Grain Mornings by Megan Gordon. Ten Speed Press ($14, amazon.com). Copyright © 2013. Photos by Clare Barboza.

Nutrition Facts

Servings Per Recipe: 2; Amount Per Serving: cal. (kcal): 334, Fat, total (g): 24, sat. fat (g): 5, carb. (g): 15, fiber (g): 2, pro. (g): 15, Folate (µg): 111, sodium (mg): 398, calcium (mg): 125, iron (mg): 2, Percent Daily Values are based on a 2,000 calorie diet.

Chicken Enchilada Recipe with Avocado and Greek Yogurt

Your fave Mexican dish, made healthier.

Chicken Enchilada Recipe with Avocado and Greek Yogurt
Servings: 3 Prep 10 mins Cook 20 mins Start to Finish 30 mins

Ingredients

  • 1/4 cup enchilada sauce
  • 1 avocado
  • 1/4 cup plain nonfat Greek yogurt
  • 1/4 teaspoon minced garlic
  • 1 tablespoon ground cumin
  • 2 teaspoons hot sauce
  • 1/4 cup salsa
  • 1/2 cup chopped white onion
  • 6 low-carb tortillas
  • 8 ounces cooked, cubed chicken

Make It

1. Preheat oven to 350 degrees F.

2. Coat an 8-by-8-inch pan with cooking spray and pour in 1/4 cup enchilada sauce.

3. Mash 1 avocado with 1/4 cup plain nonfat Greek yogurt, 1/4 teaspoon minced garlic, 1 tablespoon ground cumin, 2 teaspoons hot sauce and 1/4 cup salsa.

4. Saute 1/2 cup chopped white onion.

5. Layer each of 6 low-carb tortillas with avocado mixture, 8 ounces cooked, cubed chicken (divided) and onion. Roll up side by side in pan. Drizzle with 3/4 cup enchilada sauce; bake for 20 minutes.

Nutrition Facts

Servings Per Recipe: 3; Amount Per Serving: cal. (kcal): 561, Fat, total (g): 18, sat. fat (g): 3, carb. (g): 59, fiber (g): 31, pro. (g): 39, Folate (µg): 66, sodium (mg): 1705, calcium (mg): 64, iron (mg): 3, Percent Daily Values are based on a 2,000 calorie diet.

Cranberry-Pumpkin Granola Bars

Perfect for lunch boxes, hiking, after-school snacks or breakfast-on-the-go.

Cranberry-Pumpkin Granola Bars
Servings: 12 to 15 Prep 5 mins Cook 1 hr Start to Finish 1 hr 5 mins

Ingredients

  • 1/4 cup butter
  • 1/2 cup packed dark brown sugar
  • 1/3 cup nut butter, such as almond, peanut or soy butter
  • 1/4 cup maple syrup
  • 1/4 cup pumpkin puree
  • 2 tablespoons vegetable oil
  • 1 1/2 cups rolled oats
  • 1 cup brown rice crispies
  • 1/2 cup sliced almonds
  • 1/2 cup dried cranberries or cherries
  • 1/4 cup pumpkin seeds (pepitas)
  • 1/4 cup shaved coconut
  • 2 tablespoons sesame or flax seeds
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon ground ginger

Make It

1. Preheat the oven to 325 degrees . Line a 9-by-9 pan with foil, leaving some overhang, and butter the foil. In a large saucepan, warm the butter with the sugar, maple syrup, pumpkin, nut butter and oil until thoroughly combined. Use a rubber spatula to thoroughly stir in the remaining ingredients.

2. Scrape the mixture into the pan and pat it smooth. Bake until deep golden brown, about 1 hour. Let cool thoroughly, then lift the bar, remove the foil and cut into small squares. Store the bars in an airtight container at room temperature, separated by parchment paper.

3. Serve as a breakfast-treat on the go or crumble over yogurt.

Tip

  • If you like salty-sweet snacks, sprinkle a little coarse sea salt over the top before baking.

Chickpea Salad

Chickpea Salad
Servings: 4 Prep 10 mins Cook 2 mins to 3 mins Start to Finish 12 mins

Ingredients

For dressing:
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon water
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon dried mint
  • 1/2 teaspoon dried oregano
  • 1 garlic clove, minced
For salad:
  • 12 large leaves butter lettuce
  • Cooking spray
  • 2 large whole-wheat pitas, cut into small wedges
  • 1 15 ounce can chickpeas, rinsed and drained
  • 1 cup cherry tomatoes
  • 20 kalamata olives
  • 1 red bell pepper, chopped
  • 1 cucumber, diced
  • 1/2 red onion, chopped

Make It

1. In a small bowl, whisk together dressing ingredients and set aside. Next, line four shallow salad bowls with butter lettuce leaves.

2. Coat a large cast iron or nonstick skillet with cooking spray and place over high heat. Add pita wedges and toast, turning with tongs until golden, about 2-3 minutes. Reserve for tossing.

3. Place remaining ingredients in a large bowl and toss with dressing until well coated. Add toasted pita wedges and toss lightly. Divide equally among salad bowls. Serve immediately.

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