Morning Start – Quinoa Breakfast of Vegan, allergy sufferers champions!

I can hear myself chewing. It’s not the quinoa as you might first think, but the sweet crunch of apple and nuts which were carefully chosen to compliment this awesome meal. Breakfast is the hardest meal of the day for me. Take away the daily routine of rush in the morning to get 2 children ready, 1 for school, and a Mr two, time is never on my side. Being a vegan with allergies and makes things a little more challenging. So what to do, what to do. Pick a meal that will give you everything you need in one sitting of various multitasking, because you only get one chance at this. So here is what you will need

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1/2 cup of quinoa – this is your super food. Great for getting in your iron, protein, calcium and carb it pretty much covers all the nutrients you need.

1/2 a medium apple – low sugar, high fiber, great for lowering blood sugar and lets face it, what fun is anything without apples

5 dried sulfur free apricots – in the winter months, I love apricots. You don’t need alot of it to get what you need. When dried, these fruits are high in vitamin A which is great for your immune system! So throw more than 5 on if you are keen on them.

1 tablespoon chai seeds – the other super food. Rich in calcium, omega 3, mucilage, fiber, manganese, phosphorus, it is up there in the comparison chart with flaxseed and sesame seed. It also decreases blood pressure and fibrinogen and C-reactive. For this reason, If you are on any anti hypertensive medication be sure to speak to your healthcare practitioner as chai seeds increase the effects of those medications.

protein levels1/4- 1/2 cup of walnuts –  High in protein, fiber, and must importantly antioxidant and omega oils

1 teaspoon of blackstrap molasses – great source of iron, magnesium, phosphorus, B6, potassium, manganese, and even calcium. A little goes a long way

1/2 teaspoon maple syrup

1/2 cup of warm nut or soy milk (optional)

Prep:

Cover your quinoa with water and let it soak over night. In the morning rub grains between your finger whiles still in the water. You might have noticed the foam that is on top. That is your saponins. Rub the grains to get the rest of. throw water away and rinse again. Discard water and cover with 2 cups of fresh water. Place on stove on leave to boil. let it boil till grains expand. This should take less than 10mins as you have already presoaked. Once grain is open, discard remaining water, place in bowl and began to cover this remainder ingredients and enjoy.

note: If you forgot to soak your grain, simply cover with 4 cups of water in pot, place on stove, and let it boil till the water turns yellow, form becomes visible on the liquid surface and grains have opened (this usually takes about 10 – 25 mins depending on your stove and heat setting), remove from stove, discard water and rinse under clean water. Continue the remainder steps.

Adding warmed nut or soy milk gives it a really hearty touch

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This week’s snack idea – fruit salad with rye toast and nut butter

Eating a snack full of foods filled with antioxidants and protein twice a day outside your regular mean meals is very healthy for the body. It supplies much needed energy that the body needs to function. It helps maintain the blood sugur wether you are hypo glycemic or hyper glycemic.  With the continual day to day that results in our bodies being exposed to pollution and other free radicals, it is important to continually eat foods that will help repair some of the oxidative damage that might result.

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Snack ingredients for the week:

1/2 cup of watermelon – high in lycopene , which is important for prostate health. Keep in mind, it is high on the glycemic index and should be eaten with other foods that will help low the glucose effect

1/2 cup of cantaloupe (rockmelon) – extremely high in vitamin A, which I must say is on my top 5 for vitamins we can’t live without. Vitamin A is immune supportive, protects the respiratory system, helps with cell damage, supports vision, maintains normal and healthy skin. A is fat soluble, meaning it stays in the body much longer and stores in the liver, so it is important not to exceed 400o iu per day.

5 small strawberries – high in Vitamin C, folate, and potassium.

1/4 cup blueberries –  high in lutein, potassium. Vitamin A & Vitamin K. Lutein has been shown to reduce the risk of cataracts. It also can turn the skin bronze. Vitamin K helps with blood clotting. Be aware K can interfere with blood thinning medication. It is however a good way of getting Vitamin k into breastfeeding mothers, and pregnant women with low platelet counts

1 green kiwi – rich in calcium, magnesium, k and Vitamin C. This fruit is a supper food! For those that can’t have Vitamin K but want the remainder benefits, golden kiwi has less k than green. a difference of 40micrograms in green kiwi compared to 5.5 micrograms.

2 pieces of rye bread  – will give you protein

2 table spoons of raw, natural, unsalted peanut butter – that’s 8 grams of protein in just 2 table spoon, no cholesterol, high in B3, folate, magnesium, potassium, and calcium. For those sensitive or allergic to peanuts, try tahini as an alternative.

1 cup soy, almond, rice milk with a table spoon of blackstrap molasses – protein from soy, calcium from almonds. A significant amount of  magnesium, b6, manganese, potassium and iron from just 1 table spoon of the blackstrap molasses. so less is more.

HAPPY HEALTY EATING