Click on the image to download a copy of this recipe to your computer

Click on the image to download a copy of this recipe to your computer

 

This simple egg, vegetable and grain breakfast is a warm and savoury alternative to traditional eggs and toast.

What is fabulous about quinoa (pronounced Keen-wah) is that it cooks like a grain but is actually a new world seed! Seeds are?much more power-packed than regular old carbohydrate laden grains like wheat. The eggs are a great source of protein, the avocado a good fat, and both of these are excellent brain food to help you start the day mindfully energetic!

 

Ingredients

 

  • 2 tsp oil or butter
  • 1 cup cooked quinoa* ( see below for cooking instructions)
  • 2 eggs, lightly beaten
  • 2 handfuls of greens (washed/dried spinach leaves, chopped kale or chard)
  • 1/2 avocado, sliced into wedges or cubed
  • Salsa, to taste
  • Optional: Cilantro, salt and ground pepper, to taste  

Instructions

  • In a frying pan over medium to medium-low heat, heat 1 tsp oil or butter and add greens to stir-fry for a minute or 2 until wilted. Push to the side.
  • Add a bit more fat to the pan and fry the eggs, stirring until just about cooked.
  • Add cooked quinoa and combine.
  • Add a tablespoon of salsa (I like green the best)
  • Divide into bowls and garnish with avocado
  • Add cilantro, salt and pepper to taste.

 

 

Ingredients
1:11/2-13/4 ratio of quinoa to water dash of sea salt
Note
It is good to rinse the quinoa first because of the saponin (a bitter resin on the outside of the kernels), a coating the seed produces to keep birds from pecking away at it!
Instructions
Measure 1 cup quinoa into a medium sized pot. Add 11/2-13/4 cups water and salt and bring to a boil.

 

 Turn heat down and let it simmer with a lid on for about 15-20 minutes.

Nutrition
Quinoa contains: High levels of protein, B vitamins, the amino acid lysine (hard to find in the vegetarian diet), iron and the mineral potassium (an important electrolyte for fluid balance and heart health).

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

    Serves: 2

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     


     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

    From the Spring issue of Ecoparent Magazine (www.ecoparent.ca) available in hard copy at Chapters/Indigo, Nature’s Fare Markets, Whole Foods, and other independent newsstands and baby stores. Dr. Heidi is a regular food and health contributor to Ecoparent.

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