Quinoa Porridge – Breakfast Hug in a Bowl

quinoa porridge breakfast hug in abowlQuinoa Porridge – Breakfast Hug in a Bowl.

This is one of my fave breakfasts EVER!

Quinoa.

Quinoa is pronounced “keen wah”.  It’s not a grain, but a seed. In the same family as chard, spinach and beets.
So a fab alternative to wheat and other grains. It causes less allergic reactions in people, than other grains. You can get red or white.
It’s mainly grown in South America and has been part of the native people’s diet for thousands of years.
When you cook it, it gets little tails, like sperm. It is slightly crunchy but soft… if that doesn’t sound weird? It tastes nutty.
It’s jam-packed with good nutrition.  It’s quite high in protein ..so good for everyone including vegetarians and vegans. Quinoa is a good source of calcium, magnesium and manganese,  B vitamins, Vitamin E and fibre.

You can make into breakfasts, lunches and dinners. It’s very versatile.

Okay, so quinoa is a bit more pricey than porridge oats, but it’s good to ring the changes and treat yourself where you can.

Quinoa Porridge

The porridge requires a little bit of prep.

I can see you busy bees and kitchen dodgers paling at that, but don’t write it off just yet. It’s worth a tiny bit of stove time. I’ll let you into a secret…cook the quinoa the night before and put it in the fridge. In fact, I batch cook it so I can make it into yummy salads and porridge for the next couple of days. Simples.

Quinoa Porridge – Ingredients for 2 Servings.

150g uncooked quinoa
350ml water
100ml non dairy milk like almond milk (vegan) or organic milk
1/2 tsp good vanilla extract
1 tsp ground cinnamon
2 tbsp dried cranberries, sultanas or currants
honey or sweetener to taste

Quinoa Porridge – Method

1. Rinse the quinoa well in cold, running water.
2. Combine with 350 millilitres of water and simmer for 10 to 12 minutes or until tender, when the little white ”tails” appear. Drain off any excess water, and return to the pan.
3. Add the milk, vanilla, cinnamon, dried fruit and honey or sugar to taste and simmer very gently for five minutes.
4. Top with fresh, raw, dried or poached fruits, nuts and seeds, and serve your porridge.

I love this on cold, wintry days to ring the changes from my egg based breakfasts, pancakes or other porridges. I really don’t enjoy eating the same thing every day and it’s good to vary your diet to max the nutrients you’re taking in.
Let me know, if you make this or post me  picture on my Facebook page.  I love to see your creations and hear if you like my recipe suggestions.
Love,

Quick Breakfasts for Busy Women

Quick Breakfasts for Busy Women

Quick Breakfasts for Busy Women.

I can see there’ll be A LOT of eye rolling at this.  Quick breakfasts.

“I’m far too busy for breakfast”

“YOU try getting  your family out on time AND make and eat a healthy breakfast”

“You gotta be kidding me”

“*!++@> off!”

 

I’ve heard them all, when I suggest that breakfast is kinda important.

Important for women.  Everyone, in fact.

Important for blood sugar, energy, mood, brain power, weight and hormones. And MORE.  Learn the benefits of breakfast here in this fab blog.

 

But I get it. I too have to wear my pants on the outside of my tights in the morning …

… making Mr P a quick cuppa and a small protein packed smoothie

… making him a really good lunch on the days he’s at his office (his coworkers snicker at his non BPA tubs of fresh goodies)

… shoving him into the car and pointing him  the railway station /his office

… walking mutts

… feeding mutts

… emptying the dishwasher

… tidying kitchen

… thinking about dinner

… getting myself ready

… making the bed

… gathering my work

… eating my own quick breakfasts

… cramming washing into the machine

… YOU get the picture.  You feel like you’ve done a days work and it’s not even close to 9am.

 

I do understand that it’s so much easier to..

a) Have NO breakfast, just wash and go

b) Just slurp down a mug of coffee as big as your head

c) Wind in a doorstep of white toast with margarine and a big fat dollop of sugary jam

 

It doesn’t have to be this way. There are quick breakfasts that are nutritious breakfasts.

Here are some of my own go-to quick breakfast. Perfect for busy women. Vary your brekkie for nutrition and to avoid getting stuck in a breakfast rut.

 

Overnight Oats 1 Serving

This is easy peasy and you can pimp it up how you like. No cooking and it’s really filling. Even kids will eat this. And oats are pretty cheap. You can even take this to work with you!

Ingredients 

  • 1/3 cup rolled oats (organic ideally)
  • 1/3 – 1/2 cup (depends how thick you like it) organic milk or non dairy milk e.g. I love almond milk in mine
  • 1/3 cup plain organic Greek yogurt OR a little extra milk OR Cashew Cream (whatever you prefer)

 

 

Method

  1. Buy yourself a kilner jar or other pretty jar … because you’re soooo worth it. And we eat with our eyes too.
  2. Shove the ingredients into the jar and soak them in the fridge overnight for the magic to happen.
  3. Get creative! You can add 1/2 chopped banana or 1/3 cup fruit or fruit puree, chopped nuts, seeds, shredded unsweetened coconut, dried fruits, nut butter, maca powder stirred in (hormone balancing), cacao nibs/a little grated dark chocolate/stir in some cacao powder or even spices like a pinch of cinnamon or a little vanilla paste.  If you need a little extra sweetness honey or maple syrup or date paste is good.
  4. Scoop it down with a smug look on your face knowing it took less than 5 minutes and it’s doing you the power of good

 

Chia Seed Pudding 2 -3 Servings

Another super simple one you can take with you. You’ll find chia seeds at health stores or online. They are more pricey.  But are protein, fibre and nutrient packed little powerhouses.

Ingredients

  • 1 and 1/2 cups organic milk or non dairy milk e.g. almond milk, coconut milk
  • 1/4 cup chia seeds
  • 1 – 1 and 1/2 tablespoons of pure maple syrup or honey, to taste

Method

  1. Grab your cute kilner jar.
  2. Shove the ingredients into the jar, STIR REALLY WELL and soak them in the fridge overnight for the magic to happen.
  3. Go go go with the toppings again!
  4. Enjoy!

Note: it’s really yummy with coconut milk and tropical fruits with coconut shards and chopped nuts. OR make it chocolatey with cacao powder, some cinnamon and a little vanilla.

 

Chia Seed Pudding

 

Avocado Toast 1 Serving

I know it’s toast. Yay!  But not just any old toast. It’s important to get good bread.  Not the usual supermarket stuff.  Read the truth about your supermarket loaf … even the ones marketed as healthy and wholegrain!

I prefer sourdough as it’s natural yeasts and left to prove of a longer time, so easier to digest and full of flavour.  Sure, it will cost more money.  If your budget is tight, buy it when its cheap and freeze it.  Or make your own at the weekends and freeze it.  Mr P makes 6 loaves at a time and freezes them.

Ingredients

  • 1-2 slices sourdough bread toasted or another healthy loaf from a bakers
  • 1 small avocado
  • Extra virgin olive oil to drizzle
  • Squeeze lemon or lime juice
  • A sprinkle of chopped red chilli and fresh coriander (optional)

Method

  1. Make your toast
  2. Smoosh up your avocado all over the toast
  3. Top with a drizzle of oil and lemon or lime juice.
  4. Sprinkle with chilli and herbs if you’re using them.
  5. Scoff down.  The crunchy toast with the creaminess of the avocado is delicious.

Sometimes, I sprinkle my avotoast with a tiny crumble of organic feta and a grind of pepper instead of chilli end herbs.  Feta adds protein.

 

Smoothie 1 Serving

Play around and make some blends that you love!  This is a basic guide to making your own recipes.

Ingredients

  • 2/3rds mug liquid – choose from organic milk, non dairy milk, coconut water, juice, yoghurt, kefir …
  • 3/4 mug fruit – choose from banana, berries, mango, stone fruit, melon ….
  • 1 tbs protein – choose from organic yoghurt, cashew nuts, chia seeds, nut butter, ground flax seeds, organic protein powder, quinoa flakes …
  • Make sure it has some healthy fats e.g cashews, nut butter, chia seed, 1 tsp coconut oil, 1/2 avocado, ground flax seeds …
  • To go “green” add a handful of spinach leaves or other greenery (spinach has less flavour so easier to “hide”)
  • Pimp it up with some superfoods like maca (hormone balancing), “greens” powders, spices like vanilla or cinnamon, cocoa/cacao powder …

Method 

Whizz it all up in a blender or food processor.  I use my Froothie blender for mine .

And schhhluuuurrpppppp.

It takes longer to wash up the blender than to make these super dooper quick breakfasts.

I have my Kapow Chocolate Chilli Smoothie recipe here.

 

Smoothie

Buckwheat Pancakes 2 Large or 4 Smaller Servings

I know pancakes takes yonks eh?

Well these DO take longer than 5 minutes to make and cook, but guess what? I make them on a Sunday and freeze them for the week ahead and then you could warm them in the toaster or microwave them (I prefer not to microwave, so toaster zap them).

Watch me making my pancakes right here – the ingredients and method are also included.

 

So come on lovely ladies, give some of these quick breakfasts a go. You won’t look back. Your health, hormones, energy levels and happiness with thank you for it. Your family may even thank you.

If you try any recipes, post a picture on my Facebook page and let me know how you get on.  I love to see your ideas and creations too.

Love,

 

 

 

 

5 Popular Misconceptions About Weight Loss

5 Popular Misconceptions About Weight Loss blog

5 Popular Misconceptions About Weight Loss …

… OR 5 Fibs About Fighting A Muffin Top

 

Is there a little more of you to love these days?

It’s hugging tightly to your tummy?

And it’s STUCK there – your chuffin’ muffin top.

Have you tried e-v-e-r-y-t-h-i-n-g?

In my clinic, I see many gorgeous 30s to 50s women who are trying to get their tummy roll to jog on…sometimes even by jogging.

They may be too young for menopause or they may be approaching it, but the pesky paunch is just not shifting.  I have to admit in recent months, mine had been spreading a bit and enough is enough for this Perimenopausal Princess.

So, it’s time for me to share some fictions, fallacies and fibs about losing weight.  Here are just FIVE of the common mistakes women make when they are trying to lose the tummy tyre.

Quick Fix Diets

They don’t work.  One of the popular misconceptions about weight loss.

It always reminds me of that  Peter Kay sketch (he’s a UK comedian for my overseas friends)

“This is the diet right, I’ll tell ya now.  If ya wanna lose weight, this is the diet.  My mate, she’s a nurse, she got it photocopied.  I swear to God, I’m not sh**in’ ya. You have a Tuc cracker and a cup of beetroot, right. You drink your own p**s. Tracy’s on it, she’s lost 14 stone in a day!”

Funny as.

But weight lost quickly is often just water and muscle, not fat.

And crash diets make your body think there’s some kind of “famine”.  When you start to eat normally again,  your body hangs on to it’s fat stores to prepare for another famine.  So you can end up with more fat than you started with.

This is the cycle called yoyo dieting and it mucks up your metabolism.

Stop dieting.  Choose healthy eating habits you can stick with at least 80% of the time, for life.

 

Dodging Fats

For many years, fat has been the bad boy of food.  Another of the misconceptions about weight loss.

We’ve been told that fats harm our hearts. And fats make us fat. They’re responsible for the world’s obesity crisis.

And now we know that’s not really true.

Sure, the terrible trans fats – those processed fats in processed and fast food – are health harmers.  Check your food labels for “hydrogenated vegetable oil” and give it the widest of wide berths.

And maybe choose the saturated fats in meat and dairy in moderation.

But eat plenty of good fats – the unsaturated fats in oily fish, nuts and seeds, avocado, extra virgin olive oil.

We now know that fats are important in the battle to manage our weight.

Fat helps us burn fat. REALLY.

They are also essential for growth and development. Fat provides energy.  It helps protect our organs.  It helps maintains our cell membranes  It  helps us process and absorb nutrients.

Eat good fats.

 

Dodging Breakfast

I know many a breakfast dodger.  They skip brekkie because they’re too busy or running late or they just want to try to eat less.  Skipping meals? One of those popular misconceptions about weight loss.

BIG mistake. Eating breakfast boosts your metabolism after a nights sleep when your fat-burning slows down.

Choose a healthy, keeps-you-fuller-for-longer breakfast like porridge with some fruit, nuts or seeds or some eggs.  Read more here on healthy breakfasts.

We should all try to eat regularly to keep our fat-burning steady, our blood sugar steady, our energy steady and our hormones …yes STEADY.

Eat little and often.  3 small to medium meals per day plus 2 healthy snacks.  Include good quality protein with each meal and snack.

 

Fuelling Up On Refined Carbs

There are some diets that are pretty much NO carbs and other diets that are all about the carbs to keep you full. I have seen many a lady scoffing a jacket potato as big as her own head smothered in baked beans (with added sugar?) whilst “on a diet”.

I’m not saying never eat another jacket spud, but here’s the deal with carbs.

Insulin is the fat storing hormone. Anything that causes insulin to be raised, causes more fat storage. Foods that increase insulin tend to be sugar and any foods that contain sugar and refined starches like white rice, white bread, white flour, white pasta, potatoes.

So think low carb.

Eat good quality carbs in moderation – brown rice, wholemeal flour/pasta/ bread, spelt, rye, buckwheat, oats etc.  Get carbs from your veggies, legumes and a little fruit.

 

Dodging Exercise

Exercise boosts metabolism. End of.  Don’t dodge it, if you can.

Not really, end of. For weight loss and weight management, combine healthy eating with moving your butt.

Vary your activities.  You’ll avoid boredom. Especially if you make them fun activities you can fit into your life.

Combine aerobic activities like walking or dancing with weight bearing exercise. Weight bearing exercise builds muscle.  Muscle looks leaner than fat AND muscle burns more fat.

If you’ve been falling foul of these fictions and fibs, try my tips and see if it makes a difference to your weight loss or weight management.

Ler me know how you get on.

My battle with the meno muffin top is underway.  Keep fighting the good fight.

 

Love,