Quinoa Breakfast Bowl

I'm currently visiting family in CA and my parents have a limited pantry in comparison to what I am accustomed to at home. Lucky for me, they had some leftover uncooked quinoa, goji berries, and walnuts. I brought along some EAS Vanilla Whey Protein Powder and was able to create my version of a quinoa breakfast bowl. Enjoy!

Ingredients:

Directions:

  1. Combine cooked quinoa, goji berries, and walnuts in a bowl.
  2. In a shaker bottle or separate bowl, mix protein powder and water until protein powder is completely dissolved.
  3. Pour protein powder + water mixture into the bowl with the remaining ingredients.

Bulgar Risotto with Corn & Shrimp

Fiber-rich bulgar and protein-packed shrimp to keep you full for hours! 

Ingredients:

  • 2 tbsp olive oil
  • 1 clove garlic (finely chopped)
  • 1 cup bulgar wheat
  • 12 oz raw or pre-cooked shrimp
  • 2 cups frozen corn
  • 1 medium red bell pepper (finely chopped)
  • 2 tbsp lemon juice
  • 1/4 tsp red pepper falkes
  • 1/4 cilantro (I put in more because I love cilantro!)

Directions:

  1. Begin boiling 2 cups water.
  2. In a separate pan, toast the bulgar:
    1. Heat olive oil in a large pot over medium heat.
    2. Add in garlic clove.
    3. Add bulgar and salt.
  3. Gradually add in boiling water to bulgar and garlic mixture, waiting until bulgar absorbs the water before adding more. Bulgar will be slightly soupy (8-10 minutes).
  4. Add shrimp. If shrimp is raw, let cook for 2-3 minutes. If shrimp is cooked, add in with ingredients in step 5.
  5. Add corn, bell pepper, lemon juice, and red pepper flakes. 
  6. Mix well.
  7. Add in cilantro, and salt and pepper to taste.

Almond Meal Crusted (Baked!) Chicken Nuggets

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Ingredients:

  • 8 oz chicken breast or chicken tenders
  • 1 egg (beaten) or 3 egg whites
  • 1/4 cup almond meal
  • Spices - 1 tsp of each:
    • Paprika
    • Garlic powder
    • Onion powder
    • Salt
    • Pepper

Directions:

  1. Preheat oven to 375F
  2. Prepare crust mixture by combining almond meal and spice mixture.
  3. Cut chicken breast into two inch thick pieces.
  4. Lightly coat the chicken pieces in egg whites or egg
  5. Cover in the crust mixture.
  6. Place nuggets on a baking sheet (use parchment paper to avoid stickiness) and bake for around 20-30 minutes or until chicken is done cooking.

Vegetable Tian Recipe

There's no better way to embrace the natural flavors of summer vegetables than in a vegetable tian dish. The vegetables are sliced thin, seasoned with salt and pepper, and baked with a crusty cheese topping. Enjoy!

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Ingredients

  • 1 zucchini
  • 1 yellow squash
  • 1 onion
  • 1 russet potato
  • 1 tomato 
  • salt & pepper
  • spray olive oil
  • 1-2 garlic clove(s)
  • 1 cup shredded low-fat mozzarella cheese

Directions

  1. Preheat oven to 400F.
  2. Finely mince onion and garlic and pan fry until soft.
  3. Spray a baking dish with olive oil and evenly spread out onion/garlic mixture.
  4. Slice zucchini, squash, tomato, and potato into thin slices.
  5. Place thinly sliced vegetables into the baking dish vertically. 
  6. Bake for 30 minutes.
  7. Remove and spread 1 cup shredded low-fat mozzarella cheese and return to oven and bake for an additional 15 minutes or until cheese is golden brown and crusty. 

Easy Coconut Chia Pudding

I’m a big believer in finding out what foods work best for your body. Nutritional science isn’t binary–it’s actually quite complex and will vary depending on the individual. Having made the decision to experiment with a ketogenic diet (high fat, low carbohydrate diet), I have been incorporating chia seeds into many of my meals. Chia seeds are packed with healthy omega 3 fatty acids. Since their carbohydrate content consists primarily of fiber, they have a low net carbohydrate value and are great for incorporating into lower carbohydrate diets. In general, dietary fiber is not a significant source of usable energy in the body because it cannot be digested and therefore does not impact blood glucose levels. Importantly, fiber delays gastric emptying, which effectively increases and prolongs satiety — we feel fuller for longer periods of time.

You can mix them in with smoothies, oatmeal or yogurt, or sprinkle them on top of salads. There are multiple types of chia seed concoctions, but pudding is one of my favorites. Best yet–it only takes minimal ingredients and preparation to make this delicious dessert!

INGREDIENTS

// 3-4 tbsp Chia seeds

// 1/2 cup coconut milk

// Stevia to taste

DIRECTIONS

1. Combine chia seeds with coconut milk and stevia. Mix well and let the chia seeds soak up the liquid in the fridge for around 2 hours. The longer they’re soaking, the more chia seed goodness will get absorbed.