Strawberry Coconut Quinoa Jar

strawberry quinoa breakfast jar
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5 from 1 vote

Strawberry Coconut Quinoa Jar

Quinoa cooked with milk makes for a great protein-packed alternative to oatmeal. Plus it's an excellent source of magnesium for added blood sugar benefits!⁣

Make ahead and pop in the microwave for a quick just-sweet-enough weekday grab.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Breakfast
Cuisine: American
Keyword: coconut, make ahead breakfast, quinoa, strawberry
Category: breakfast
Servings: 2 servings
Calories: 415kcal

Equipment

  • saucepan
  • mason jars

Ingredients

  • 3/4 cup quinoa dry
  • 1.5 cups milk
  • 1 cup strawberries chopped
  • 2 tbsp unsweetened shredded coconut
  • 4 tsp maple syrup

Instructions

To prepare quinoa

  • Add dry quinoa and milk to a small saucepan on the stove.
  • Heat until it reaches a high simmer stirring as needed to prevent the milk from burning.
  • Reduce the heat to low and cover for 10-15 minutes.

Assemble Jars

  • While quinoa cooks, remove stems and chop strawberries.
  • Once all liquid is absorbed add 1/2- 3/4 cup quinoa into a bowl, or mason jar if preparing ahead.
  • Top quinoa with maple syrup, chopped strawberries, and dried coconut.

Nutrition

Calories: 415kcal | Carbohydrates: 61g | Protein: 16g | Fat: 12g | Saturated Fat: 7g | Cholesterol: 14mg | Sodium: 91mg | Potassium: 758mg | Fiber: 7g | Sugar: 17g | Vitamin A: 181IU | Vitamin C: 42mg | Calcium: 262mg | Iron: 3mg

Kale and Ginger- Green Smoothie

a green kale smoothie being poured into a glass
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5 from 1 vote

Kale and Ginger Green Smoothie

The sweet-spicy combo of the ginger and pineapple is not to be missed, especially if you find kale overwhelms the flavors in your green smoothies.
Prep Time5 mins
Total Time5 mins
Course: Breakfast, Drinks, Snack
Cuisine: American
Keyword: breakfast smoothie, ginger, green smoothie, healthy smoothie, kale smoothie, muffins, healthy breakfast, on-the-go breakfast
Category: breakfast
Servings: 1
Calories: 270kcal

Equipment

  • blender

Ingredients

  • 1 cup soy milk or milk of choice
  • 1/2 cup baby kale
  • 1 tbsp fresh ginger
  • 1/2 banana frozen works well
  • 1/2 cup frozen pineapple
  • 1/2 tbsp ground flax seeds
  • 1/2 tbsp chia seeds
  • 3/4 cup ice cubes

Instructions

  • Add all ingredients into a blender.
  • Blend until smooth.

Nutrition

Calories: 270kcal | Carbohydrates: 40g | Protein: 11g | Fat: 9g | Saturated Fat: 1g | Sodium: 136mg | Potassium: 798mg | Fiber: 7g | Sugar: 21g | Vitamin A: 4274IU | Vitamin C: 102mg | Calcium: 429mg | Iron: 3mg

Strawberry Banana Oat Milk Smoothie

strawberry smoothie in a mason jar with straw
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5 from 2 votes

Strawberry Banana Oat Milk Smoothie

Refreshingly sweet and simple with a boost of fiber.
Total Time5 mins
Course: Breakfast, Drinks
Cuisine: American
Keyword: oatmilk smoothie, smoothie, strawberry smoothie, summer smoothies
Category: breakfast, snacks
Servings: 1 smoothie
Calories: 175kcal

Equipment

  • blender

Ingredients

  • 1 cup oat milk
  • 1 cup strawberries frozen
  • 1/2 1 banana frozen

Instructions

  • Add milk, berries and banana and blend on high until smooth.

Notes

For a boost of protein and tang add 1/3 cup greek yogurt.

Nutrition

Serving: 16oz | Calories: 175kcal | Carbohydrates: 35g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Sodium: 115mg | Potassium: 339mg | Fiber: 5g | Sugar: 26g | Vitamin A: 492IU | Vitamin C: 85mg | Calcium: 368mg | Iron: 2mg

Banana Bean Muffin

 

Blueberry Flax Oat Flour Muffins
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5 from 1 vote

Banana Bean Muffins

Bananas are a staple in my son’s lunches or for snacks so I try to keep us stocked, but occasionally I will miss judge our banana-needs and we will end up with a few well beyond their eating prime. Perfect for banana muffins!  As bananas ripen some of the natural starches are converted to fructose and glucose which make them taste especially sweet. Plus they are a great way to maintain moistness in baked goods without adding extra fat. Don’t worry if you end up with overripe bananas before you are ready to bake, just peel and throw in the freezer for later.
In this recipe, I substituted garbanzo bean flour for traditional all-purpose white flour. The swap doubled the protein in white flour and added 6 grams of fiber!
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Breakfast
Cuisine: American
Keyword: muffins, healthy breakfast, on-the-go breakfast
Category: breakfast
Servings: 12 muffins
Calories: 250kcal

Equipment

  • mixer

Ingredients

  • 2.5 cups garbanzo bean flour
  • .5 cup vegetable oil
  • 3 medium bananas very ripe
  • 2 large eggs
  • .5 cup brown sugar packed
  • .5 tsp baking soda
  • .5 tsp salt
  • .5 tsp vanilla extract

Instructions

  • In a medium-sized bowl mix flour, baking soda and salt and set aside.
  • In a separate bowl mix bananas (mashed), sugar, milk, eggs, oil and vanilla extract.
  • Next mix the dry into the wet until combined but be careful not to over-mix.
  • Spoon batter into pre-lined muffin tins and bake at 375 degrees for 25 minutes.

Nutrition

Serving: 1muffin | Calories: 250kcal | Carbohydrates: 30g | Protein: 7g | Fat: 12g | Saturated Fat: 8g | Cholesterol: 35mg | Sodium: 182mg | Potassium: 342mg | Fiber: 3g | Sugar: 15g | Vitamin A: 80IU | Vitamin C: 3mg | Calcium: 26mg | Iron: 2mg