Breakfast is such an important meal of the day. Make sure you're getting enough protein, especially at breakfast. Without eggs or meat, this means beans, nuts and seeds for sure. You'll need to add more protein to the quinoa porridge breakfast.
Rice and Greens and Beans
2 Tbsp ghee, olive oil or coconut oil, divided
1/2 small red onion, chopped
1/4 red pepper, chopped
1/2 zucchini, sliced in half-rounds
3 artichoke hearts, quartered
1 small tomato, chopped or a handful of grape/cherry tomatoes, quartered
3/4 cup cooked brown rice, re-heated
1/4 cup of beans (black, red, or pinto)
1/4-1/2 avocado, chopped
1 Tbsp hemp seeds or sesame seeds or try 3-Seed Gomasio
In a skillet heat 1 Tbsp oil, then add onion, red pepper and zucchini and sauté over medium-high heat about 5-7 minutes. Add artichoke hearts and tomatoes, reduce heat to medium and continue to sauté for another 5 minutes covered. Reheat rice and beans. Then, place the veggies in a serving bowl over the rice/beans. Top with avocado and seeds.
1/4 cup quinoa, rinsed (or you can use 1/2 cup of leftover, cooked quinoa)
1/4 cup millet or amaranth
1/4 cup amaranth or steel-cut oats (oats are not recommended for gluten sensitive)
1 1/2 cups water
1/2 cup coconut milk OR 1/2 cup almond milk
1/4 cup walnuts, chopped (can also use pecans, almonds, pumpkin seeds and/or sunflower seeds)
handful of raisins
The night before, add all grains and the water to a saucepan. Add a couple of drops of vinegar or lemon juice, cover and let sit overnight. Add any dried fruit ingredients at this time. In the morning, cover and cook on medium-low heat until all the water is absorbed (about 15 minutes). Add either the coconut or almond milk and continue to cook over low to medium heat. Stir frequently so it doesn’t burn and cook for an additional 5 minutes until grains are soft, but still chewy. Remove from heat. Add any combination of the remaining optional ingredients to suit your taste and serve. Serves 4.
1/4 cup dried apricots, chopped and/or 2 Tbsp dried coconut, shredded and/or 1/4 cup fresh fruit, chopped (strawberries, raspberries, blueberries, apples, pear) and/or 2 tsp cinnamon, ground and/or 2 Tbsp lecithin and/or 1 scoop protein powder and/or additional almond/coconut milk.