Build strong bones and muscles and get loads of energy with this low-calorie, filling, and tasty breakfast. It costs just $2.50 per serving using organic ingredients. I set it up in my rice cooker the night before and let it cook while I shower in the morning. It's also good reheated in the microwave or at room temperature. Check out the recipe and nutritional analysis below.
Quinoa breakfast bowl with kale and banana
Active time: 12 minutes. Total time: 37 minutes. Makes 3 servings with 1 1/2 cups quinoa mixture each. Costs $2.50 a serving or $7.49 per recipe using organic ingredients in January 2016. Vegan, gluten free, no added fat or sugar.
- 1 cup quinoa (170 grams)
- 1 1/2 cup water
- 1/2 teaspoon salt
- 2 packed cups chopped kale with stems (70 grams)
- 1/2 cup walnut pieces (60 grams)
- 3 small bananas
- Rinse quinoa well and put in a rice cooker with salt. Chop kale stems into 1/2-inch pieces and cut leaves into 1/4-inch ribbons. Put kale in the steamer for your rice cooker if you have one, cover, and it over the cooking bowl. Otherwise, just put kale on top of quinoa and water but don't stir. If you are making this ahead, put your rice cooker bowl, steamer, and cover in the refrigerator.
- Cook as you would white rice. (For my rice cooker, this means turning the switch to "cook" and waiting until it flips back to "warm.") Stir kale and chopped walnuts into quinoa.
- Serve in bowls topped with sliced bananas. Keeps at room temperature for 6 hours, refrigerated for a week, or frozen for a year.
Make a difference when you cook
- Get your protein from grains and greens. Cooked kale is 27% protein by calorie and quinoa is 15%. Research shows that the healthiest diets have around 10% protein by calorie.
- Get your calcium from greens and beans. A half-cup of cooked kale has 47 mg of calcium. Teen-aged girls and people over 70 may need to make sure they get enough calcium.
- Save energy by steaming vegetables over grains. A rice cooker or pot with a steamer makes it easy.
- Eat at home. Whether you've resolved to lose weight, save money, shrink your carbon footprint, or just have more peace and quiet, try eating breakfast at home.
Nutritional information per serving