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Protein-rich Breakfast #10: Part of the protein-rich breakfast dozen

Ingredients:

  • 1 cup quinoa (12.14 g protein; $7.99/lb)
  • 1 tsp cinnamon,
  • ¼ cup blueberries (1/2 gram protein; 4.99/cup)
  • 7 walnuts (4 grams protein; 6.99/lb).

How to: Measure out 1/2 cup of quinoa and rinse it through a fine mesh strainer – or a colander lined with a round paper coffee filter. Place the rinsed quinoa in a saucepan with 1 cup of water and a pinch of salt. Bring to a boil, reduce heat, cover and simmer for 20 minutes until water is absorbed and you see the spirals coming from the quinoa grains. Scoop out one cup of quinoa, sprinkle with teaspoon of cinnamon, 1/4 cup of blueberries and walnuts.

12.14 grams of protein; total cost $19.97 (you should have quinoa and other ingredients left over for future meals).

Note: Quinoa is a high protein grain indigenous to Bolivia. This grain is low in sodium and cholesterol, and is a good source of micronutrients, especially magnesium manganese and phosphorus. To read more nutritional data on quinoa see:  http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2#ixzz2GYzaPgWA

 

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Protein-rich Breakfast #6Part of the protein-rich breakfast dozen

This recipe comes from Josh Rosenthal’s Integrative Nutrition*

Ingredients:

  • 1 cup cooked brown rice (5 g protein; $.86/lb);
  • 1 cup milk (8 protein; 3.79/gallon);
  • 1 cup chopped apple ($2.49/lb);
  • 1 cup walnuts (4 g protein; $6.99/lb);
  • Pantry items: 1 teaspoon cinnamon;
  • 1 teaspoon vanilla;
  • 1 teaspoon salt.
  • 1/4 cup of whole yogurt (3 g protein; $3.49/qt)

How to: Mix all ingredients together and place in a container with a lid and refrigerated 12 hours allowing the rice, fruit and nuts to soak up the milk and spices). Warm and serve with 1/4 cup of whole yogurt.

20 g protein; total cost = $17.62– assuming an investment in a number of pantry items that can be used for other breakfasts…

* Rosenthal, J. (2008). Integrative nutrition. New York, NY: Integrative Nutrition Publishing.

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