Looking for the perfect breakfast that doesn’t interfere with your weight loss goal? Try my favorite clean, superfood breakfast porridge!
Nutritional value per serving, in grams:
kcal 363 Fiber 16.6 Protein 9.4 Carbs 43.3 Fat 13.4 Sodium 115 mg
Kitchen aid: sauce pan, stirring spoon, bowl to serve.
- 4 tbs quinoa flakes
- 6.7 oz/200 ml unsweetened soy milk
- 0.6 cup/125 gr fresh blueberries
- 1 tbs flax seed
- 1 tbs almond shavings
- 1 tsp ground cinnamon
- pinch of (pink Himalayan see) salt
- liquid stevia
- in a dry pan, toast the quinoa flakes until brown;
- bit by bit add soy milk and keep stirring;
- add cinnamon, 3 drops of stevia and salt;
- when the soy milk is absorbed, add more soy milk , until in total 200 ml soy milk is added;
- turn the heat low and let simmer untill the porridge got its desired thickness;
- turn off the heat and add blueberries and flax seeds;
- serve topped with almond shavings.
I often take this delightful dish for breakfast. It is very tasty and nutritional, keeping me satisfied untill noon at least. This bowl of love offers a great variety of essential vitamins and minerals, anti-oxidants, protein and unsaturated fatty acids. This quinoa dish certainly is a beautifier and is a great way to start your day if you’re aiming for weight loss!
The benefits summed up:
• Vitamin C; Essential for those with anemia, bad digestion, a cold and those following a low caloric diet.
• Vitamin E; Giving you a great young skin, essential for those with anaemia, preserves muscle tissue (which is likely to break down when following a low caloric diet) and keeping your immune system high.
• Vitamin B 6 and 12; Great vitamins for vegans and vegetarians, since these vitamins can mainly be found in animal products. Vitamins B 6 and 12 prevent you from lacking red blood cells (anaemia), having a pale skin and dark circles under your eyes, depression and bad digestion.
• Anti-oxidants; Protect your skin from the effects of free radicals, which means: no more wrinkles, hurray for that! Okay, not exactly, wrinkles that are already there won’t disappear, but new wrinkles are less likely to appear soon.
• Magnesium; Essential for people suffering from acne, those on a low caloric diet or for the elderly (to whom osteoporosis/bone loss is related), prevents heart attacks, relieves migraine, insomnia and depression. Furthermore, magnesium can be helpful in case of obstipation and last but not least, girls, magnesium can be helpful in soothing PMS! Take in with calcium.
• Calcium; Important for cell renewal and the lipid barrier function (no more dry skin and pimples!).
• Selenium; Gives you great hair and nails.
• Protein; Inside your body, protein you consumed will be broken down into amino acids. Amino acids are the building blocks of our body and used in every process of the body, such as skin renewal and metabolism of fat. Sporty girls are recommended to take an extra portion of proteins to preserve muscle tissue and to prevent it from breaking down (your heart is a muscle too!).
• Omega 3 and 6; Great skin and hair, preventing dry lips and eyes.
• Phosphor; For strong bones and teeth. A lack of phosphor may cause anxiety.
• Iron; Following a vegan or vegetarian diet may cause a lack of iron. Iron is essential for transporting oxygen to our cells. A lack of iron causes a lack of energy, fatigue and breakable nails.
• Copper; Can’t live without this one! Benefits of copper are a normal metabolism and shiny hair, beautiful eyes and prevention of aging too quickly (like!).
• Isofalvones; Mainly found in soy products. It is said that isoflavones have a function in preventing breast cancer, prostate cancer, menopausal symptoms, heart disease and osteoporosis.
Note: take unfermented soy in moderation, while it can cause hormonal imbalance.
You also might want to try Gluten-, grain- & lactose-free protein buckwheat porridge