Zucchini Bread Morning Quinoa Bowl
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What does this food offer in terms of nutrients and physical nourishment?
Protein (nuts, quinoa)
Carbohydrates (quinoa, zucchini, milk, sweetener)
Fat (nuts)
Fiber (zucchini, quinoa, nuts)
Other (zucchini is a good source of manganese and vitamins A and C)
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What does this food offer in terms of mental satisfaction through flavor, texture, and experience?
Chunky
Chewy
Light
Fresh
Sweet
Nutty
Warm
Cozy
I know what you’re thinking — quinoa for breakfast?? — I get it but trust me, this is a game changer! For me, one of the most difficult parts of breakfast is finding a quick meal that’s going to fill me up and fuel my busy mornings. A lot of traditional breakfasts can be carbohydrate heavy (toasts, granola, cereal, instant oats) and leave us hungry way before lunch when they’re not paired with enough fat and protein.
Quinoa is a great morning grain option because it provides complex carbohydrates, or fiber, and protein. In fact, quinoa is one of the few plant-based protein sources that contains all the essential amino acids. Amino acids are building blocks of protein and they serve many functions within our body from maintaining muscle mass to immune system support and hormone synthesis. In total, there are 21 amino acids and our bodies can make most of them. Nine of them, however, our bodies cannot produce on our own so we must get them through our diets. These amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) are called essential amino acids.
Many people are familiar with the Central American seed for it’s popularity in healthy savory recipes. In fact, quinoa has become so popular in recent years, 2013 was named the International Year of Quinoa. Quinoa is really quite versatile appearing in baked goods, toasted and puffed for salad toppers, and of course, breakfast bowls! I especially enjoy cooking with quinoa because it cooks quickly — 1 cup of quinoa only takes about 20 minutes to cook! In this recipe, quinoa is cooked in milk for the base of a creamy, nutty breakfast grain bowl. Grated zucchini adds a serving of veggies rich in fiber, vitamins A, C, K and B, magnesium, and potassium. Combined with cinnamon, vanilla, and topped with omega-3 rich walnuts, this bowl tastes just like the classic summer favorite, zucchini bread.
Allergens: Dairy (option), nuts
Servings: 1
Prep time: 10 minutes
Cook time: 10-15 minutes
Total time: 20-25 minutes
Ingredients
1/2 cup dry quinoa, rinsed
1 cup milk of choice (I used unsweetened oat milk)
1/2 cup grated zucchini
1/4 cup chopped walnuts
1/4 tsp cinnamon
1/4 tsp vanilla extract
1 tsp sweetener (I suggest honey or maple syrup)
Directions
Add quinoa and milk to a small saucepan and bring to boil over medium-high heat.
Once at a rolling boil, reduce heat to simmer and cover. Add vanilla and cinnamon. Cook for 10-15 minutes our until quinoa is soft and fluffy and all liquid is absorbed.
Turn off burner and add grated zucchini. Cover and let sit for 10 minutes. Drizzle with honey or maple syrup, top with walnuts, and serve warm.
Meal prep tip: You can make this entire bowl or multiple servings at once ahead of time to prepare for the week. Store in an air-tight container in the fridge for 3-4 days.
