Encouraging Health and Happiness

Simple, Yummy, Good Carb Meals

As promised in my earlier post – here are some whole grain recipes for you to try.  Low in fat, high in protein.  Make this weekend , for a busy week ahead.  Fuel through your busy day – breakfast and lunch !  I like the quinoa porridge for dinner as well !

  1. Honey Harvest Quinoa Porridge 

1 1/3 cups quinoa

2 2/3 cups water

1 Apple – cored and cut into chunks

1/4 cup dried cranberries

1/2 cup lowfat milk – plus more for serving

2 tbsp honey

1/2 tsp ground cinnamon


Put quinoa in a mesh strainer – rinse under tap.  Put rinsed quinoa in a saucepan with the water

Bring to a boil, reduce heat to a simmer, cover and cook for 5 mins.  Add apple chunks and cranberries and continue to cook, covered under loe heat until water is absorbed – bout 10 mins

When quinoa is cooked, stir in 1/2 cup milk, 2 tbsp honey and the cinnamon- cook until milk is heated – bout 2 mins

Spoon into cereal bowls- top with goodness of your choice, I like bananas and chopped almonds, and a tsp of raw cacao!


    Waldorf Salad with Steel-Cut Oats   


* YIELD: Serves 4 (serving size: 1 salad).


* 1 cup steel-cut oats, rinsed and drained

* 1 cup water

* 1 teaspoon kosher salt, divided

* 2/3 cup coarsely chopped walnuts

* 1 1/2 teaspoons honey

* 1/8 teaspoon ground red pepper

* 3 tablespoons extra-virgin olive oil

* 2 tablespoons sherry vinegar

* 1/2 teaspoon freshly ground black pepper

* 1 1/2 cups diced Granny Smith apple (about 1 large)

* 1 1/2 cups torn radicchio

* 1 1/2 cups seedless red grapes, halved


Tip – to save time, cut out roasting the walnuts.  Just sprinkle them raw on top.


1. Combine oats, 1 cup water, and 1/2 teaspoon kosher salt in a medium saucepan; bring to a boil. Reduce heat, and simmer for 7 minutes (do not stir) or until liquid almost evaporates. Remove from heat; fluff with a fork. Place oats in a medium bowl, and let stand for 10 minutes.

2. Combine walnuts, honey, and red pepper in a small nonstick skillet over medium heat; cook 4 minutes or until nuts are fragrant and honey is slightly caramelized, stirring occasionally.

3. Combine remaining 1/2 teaspoon salt, olive oil, vinegar, and black pepper in a small bowl, stirring with a whisk. Add dressing, apple, radicchio, and grapes to oats; toss well. Place 1 1/2 cups oat mixture on each of 4 plates, and top each serving with about 3 tablespoons walnut mixture






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