Persian Pea Pie (Kuku, Persian Omlette)

Persians make the best omlettes, or as they call them kuku. This is my version of a Persian kuku omlette, using peas, onions, butter and eggs. A pea kuku is usually filled with dill, but I didn’t have any, so I skipped it. And you can also file this recipe under “things to do with frozen peas.”

Persian Recipes, Kuku

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How to Eat Puffed Quinoa and Bonus Recipe

Puffed quinoa is a gluten free high protein breakfast cereal that’s minimally processed and I’m in love with its nutrition. However, its taste is another story. If you want to know how to eat puffed quinoa, it’s simple – dress it up!

Here is one idea on how to make your puffed quinoa breakfast a tasty, not just healthy, treat.

Puffed quinoa breakfast with figs, walnuts and milk

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High Protein Healthy Snack: Melon & Cottage Cheese

High protein snacks or high protein breakfasts are an important element of dieting for anyone from bodybuilders, diabetics or expectant moms. Protein doesn’t have to be boring – or come from meat! Try this tasty, simple and high protein snack – if you use 1 cup of cottage cheese, you’ll get 28 grams of protein!

High Protein Snack

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Strawberry Soup

For breakfast or for a snack, strawberry soup is a delicious treat. It’s high in vitamin C, has calcium, protein, potassium, Omega-3 and is pretty filling!

Ingredients:

1.5 cups frozen strawberries

1/2 cup milk

2 tbsp ground flax seeds

1 banana

1 oz walnuts, sprinkle of chia & decoration

Strawberry Soup

For a more ice-cream like experience, add more frozen strawberries to the mix. To reduce calories, use fat free milk, skip the banana and reduce the amount of walnuts.

Strawberry Soup
Author: 
Recipe type: Breakfast
 
Ingredients
  • 1.5 cups frozen strawberries
  • ½ cup milk
  • 2 tbsp ground flax seeds
  • 1 banana
  • 1 oz walnuts
  • 1 tbsp chia seeds
Instructions
  1. Blend the frozen strawberries, milk, flax and banana well.
  2. Top with walnuts & chia seeds and serve!
Nutrition Information
Serving size: 500 grams Calories: 537 Fat: 33 Saturated fat: 3 Trans fat: 0 Carbohydrates: 60 Sugar: 34 Sodium: 58 Fiber: 21 Protein: 18 Cholesterol: 10

Strawberry Soup

Raw Oats – Strawberry Muesli

Raw oats are awesome! They’re healthy, gluten free and don’t need to be cooked. Once you get over the initial “strangeness” of eating raw oats, you’ll love this high fiber and healthy breakfast. Muesli, a European cereal based on raw oats is loved in Europe – give it a try where ever you live! Don’t buy expensive store bought muesli, it’s easy to do it yourself and healthier.

Recipe: Strawberry Muesli

Strawberry Muesli

Ingredients:

1 cup raw oats

1 cup sliced strawberries

1/2 cup walnuts

2 Tbsp ground flax (optional)

1 teaspoon brown sugar

Instructions:

Cover the oats with your choice of milk. Nut milk, rice milk, goat milk or regular cow’s milk will do the trick. Let them soak while you slice the strawberries thin. Add the strawberries and walnuts. Sprinkle with ground flax (optional fiber booster). If you like things a bit sweet, dust the mixture with some brown sugar.

TIPS on Raw Oats: Getting used to raw oats can take some time even for the most adventurous eaters. The texture can be a bit rough. The longer you soak your oats, the softer they will be.

Blueberry Banana Macadamia Breakfast

Macadamias are a great way to start your day! They’re anti-inflammatory and one single serving (.5oz/15) has 5% of your daily fiber; but this same serving is almost 100 calories. This is a great breakfast for before or after working out. I make this when we’re going on a long bike ride! It’s also good for folks who need some extra calories, you know who you are:)

Blueberry Banana Macadamia Yogurt Delight (with optional ground flax)

Ingredients

6 oz Fully Fat Goat Yogurt (or Regular Yogurt)

1/2 oz Raw/unroasted Macadamia Nuts

1 oz Dried Blueberries

1 Fresh Banana, Sliced

2 Tbsp Flax (optional)

Instructions

Empty the yogurt into a bowl. Carefully measure out the nuts (they’re 200 calories for 1 oz!) and dried blueberries and add on top of the yogurt. Slice the banana and add it. Sprinkle with flax seed for extra fiber.

TIP: Macadamia Nut Nutrition: Macadamia nuts are nutritious, but tend to be high calorie. Enjoy them in moderation. Macadamias are naturally high in thiamine (vitamin B1), which everyone needs, but people with Crohn’s, kidney disease or those taking diuretics need in particular. Studies also show that thiamine, with other vitamins, can help prevent cataracts.

Puffed Quinoa with Pineapple, Apricot and Walnut

Running out of ideas for what to do with your quinoa puffs?  Here is a really great flavor combination for puffed quinoa – pineapple apricot with walnuts.  I like using dried fruit in the quinoa puffs because it adds sweetness and flavor to my plain puffs.  While it seems like any old idea would work, I’ve definitely tried some combinations that just do not work;)  Here is one of my favorites!

Puffed Quinoa Pineapple Apricot Walnut

How to Cook Millet

There is no one right way to cook millet, but this is my tried-and-true go-to recipe when I’m in the mood for a tasty gluten free hot breakfast cereal.  And it’s nutritious!  Check out the millet nutrition information at the end of the post.

Roast until it smells delicious and not a second more!
Roast until it smells delicious and not a second more!

Millet

Ingredients

1/2 Cup Millet

1.5 Cups Water

1 Cup Water

Butter

Salt

Instructions

In a small pot, heat the butter.  Add the millet to the butter and brown.  You will know it’s ready when it starts smelling toasty!  Add 3 parts water for 1 part millet, in this case, 1.5 cups of water and 1/2 cup of millet.  Bring to a boil and cover for 15 minutes.  After 15 minutes, add an additional 1 cup of water, a dollop of butter, cover and cook for 5 more minutes.  After 5 minutes, turn the heat off and leave the millet sit covered for 10 minutes.

Enjoy!  You can pair millet with all kinds of dried fruits, berries, nuts, seeds or anything else you might put into an oatmeal.  It’s a bit sweet on its own and I don’t add any sugar, but you probably could if you like sweeter things and some flavor combinations work with sweeteners.

Your pot should be small enough that water covers the millet well.
Your pot should be small enough that water covers the millet well.

Flavor Ideas for Millet

Cinnamon & Brown Sugar

Apples & Cinnamon

Maple Syrup & Pecan

Goji Berries & Walnuts

Cooked millet paired with pecans and dried blueberries.
Cooked millet paired with pecans and dried blueberries.

Millet Nutrition

Not only is it gluten free and tasty, millet is also healthy.  In only 1 cup of cooked millet (174 grams), you get a whole lot of good stuff!  It’s not low calorie, which is fine with me – I don’t think breakfast is the place to go low calorie:)

207 Calories

2 Grams of Fat

41 Carbs, 2 Grams Fiber

6 Grams of Protein

Vitamins and Minerals (over 10% DV):

Thiamin, 12%

Niacin, 12%

Magnesium, 19%

Phosphorus, 17%

Zinc, 11%

Copper, 14%

Manganese, 24%

References:

Self Nutrition Data on Millet, Taken from FDA Database

Spunky Apple Salad

Apples are awesome, but do you ever get bored with them?  Here is an easy recipe to spice up your apples!  It’s a great breakfast choice, filled with energy and fiber OR a nice after-gym snack.

Apple Salad

Cinnamon Poppy Apple Salad

Ingredients

1 Large Granny Smith Apple

1 Teaspoon Honey

1 Tablespoon Poppy Seeds

1 Oz Walnuts (28 g)

1 Dash Cinnamon

Instructions

Mix all of the ingredients together!  That’s IT:)