The Foodie Physician

The Foodie Physician

Physician, Chef, Recipe Developer & Board Certified Foodie

Dining with the Doc: Strawberry Almond Breakfast Quinoa

Jump-start your day with this Strawberry Almond Breakfast Quinoa- a hearty whole grain dish!

#quinoa #breakfast

Start your day off right with this nutritious whole grain breakfast.  Quinoa might not be the first thing that comes to mind when you think of breakfast dishes but it’s a nice alternative to traditional oatmeal and it cooks up quickly.  Quinoa is an ancient grain with spectacular health benefits.  It’s packed with protein, fiber, vitamins and minerals- no wonder the Incas referred to it as the Mother Grain!  To read more about quinoa, CLICK HERE. 

Quinoa can be cooked in milk instead of water, which will give it a slightly creamier consistency.  I use unsweetened almond milk in this recipe but you can use any type of milk like regular milk or coconut milk.  Then you just top it with your favorite ingredients for a filling breakfast that will jump-start your day. 

#quinoa #breakfast

My favorite combination of toppings is fresh strawberries with toasted almonds and coconut but go ahead and experiment with your own favorite ingredients.  A combination of diced apples, cinnamon, raisins and sunflower seeds would also be delicious.  Or maybe you'd like a tropical version with coconut milk, diced mango and pineapple.    

If you’re like me and are usually pressed for time in the mornings, you can make this dish the night before and reheat it when you get up. The liquid gets absorbed as it sits so when reheating, stir in a few tablespoons of milk for a creamy texture.   

#quinoa #breakfast

Strawberry Almond Breakfast Quinoa
Makes 4 servings

1 cup quinoa, rinsed
2 cups plus 2 tablespoons unsweetened almond milk (can substitute any type of milk)
2 tablespoons pure maple syrup
¼ teaspoon cinnamon
1 cup sliced strawberries
2 tablespoons sliced almonds, toasted
2 tablespoons shredded, unsweetened coconut, toasted

Place the quinoa and 2 cups almond milk in a medium saucepan and bring to a boil.  Lower the heat to a simmer, cover the pot and cook, stirring occasionally, until the quinoa is done (10-15 minutes).  Stir in the remaining 2 tablespoons milk, maple syrup and cinnamon. 

Divide the quinoa between 4 bowls and top with equal portions of strawberries, almonds and coconut.  Serve immediately. 

One serving: Calories 240; Fat 6.3g (Sat 1.5g); Protein 7.6g; Carb 38.4g; Fiber 4.6g; Sodium 88mg

#quinoa #breakfast

Dining with the Doc: Energizing Green Smoothie

Put a spring in your step with this energizing green smoothie.

#Stonyfield #HamiltonBeach

This post was created in partnership with Stonyfield.  All opinions expressed are my own.

I’m a big fan of smoothies.  They’re quick and easy to make and they’re such a great way to get lots of fruits and veggies into your diet.  Plus, my toddler loves them, which is awesome for me because I can add in a whole variety of nutritious ingredients that she normally might not try on their own.  Now that I live in sunny South Florida, I love making smoothies all year round.  It's great being able to take advantage of the abundant fresh produce, but if you live in a cooler climate, you can always use frozen fruit.  In the freezer section of the grocery store, you’ll find plenty of fruits and vegetables that are frozen at their nutritional peak, just waiting to be popped into the blender to make a healthy, refreshing smoothie.  

Dining with the Doc: Spiced Cod Sliders with Mango Confetti Slaw and Cilantro Aioli

Your whole family will love these sliders that are packed with color, flavor and important nutrients.

#wildalaskaseafood #clevergirls

We eat a lot of seafood in my house.  Not only is it nutritious, seafood is quick and easy to cook, which makes it perfect for weeknight meals.  Now that I have a toddler, I appreciate this even more.  On most nights, I turn to family-friendly dishes that I know I can get on the table in a short amount of time.   

Dining with the Doc: Protein-Packed Vegetarian Burrito Bowls

All of the bold flavors of a burrito with much less fuss!  These meatless burrito bowls are delicious, nutritious and packed with protein.

#bocaessentials #clevergirls

People often ask me for nutritious, easy vegetarian recipe ideas and I’m always happy to see that my vegetarian recipes are some of the most popular posts on my site.  You don’t have to be a vegetarian to enjoy vegetarian dishes.  Thanks to movements like Meatless Mondays, many people are trying to decrease the amount of meat in their diet and incorporate more plant-based foods.  It’s not only good for your health, it’s also good for the planet!

Cook Once, Eat Twice: Chicken Teriyaki

I’m so excited about this months Recipe Redux theme, which is “Two for One.”  It fits right in with the “Cook Once, Eat Twice” series on my blog, where I show you how to make a delicious and healthy recipe and then transform the leftovers into a completely different dish the next day.  It's a real timesaver in the kitchen, especially on busy weeknights.  Plus it’s a great way to make leftovers a lot more fun and interesting!

So for this challenge, I decided to start with an easy, versatile and family-friendly dish- Chicken Teriyaki.  Crispy chicken coated with a glossy, sweet sauce- what’s not to love?

Dining with the Doc: Shrimp Biriyani

A quick and easy version of a classic Indian dish, this delicious biriyani features U.S.-grown rice and can be made in just thirty minutes.

#biriyani #reciperedux

By posting this recipe I am entering a recipe contest sponsored by USA Rice Federation and am eligible to win prizes associated with the contest. I was not compensated for my time.

Think rice!  In honor of National Nutrition Month, the USA Rice Federation challenged the RecipeRedux members to create our own nutritious and delicious recipes featuring U.S.-grown rice. 

Whether you prefer white, brown, wild, black or red rice, U.S.-grown rice has you covered!  Not only is it delicious, but U.S.-grown rice is healthy, sustainable, locally-grown, GMO-free, affordable, and versatile.  How can you beat that?  You can use it in so many ways, from savory to sweet.  Try pairing it with other nutritious foods like seafood, lean proteins, fruits and vegetables for a perfect meal.  An added benefit- it’s also gluten-free and easily digested.  Because it is the least allergenic of all grains, rice cereal is often recommended as a first food for babies.

Dining with the Doc: Apple Dutch Baby

Your family will swoon over this lovely breakfast dish that puffs up high in the oven.  Light and airy yet satisfying and filling, serve it straight from the oven with a dusting of powdered sugar.      

#dutchbaby #apple #breakfast #brunch

A Dutch baby, also called a German pancake, is a baked breakfast dish that’s like a cross between a popover and a pancake.  It’s traditionally baked in the oven in a cast iron skillet and has a delightfully light, tender and eggy interior with crispy edges.

The batter is extremely easy to make- simply throw all of the ingredients into a blender and blend away.  My version has sautéed apple slices that are baked into the batter for an extra boost of flavor and nutrients. 

Dining with the Doc: Little Italy Meatball Sliders with Whipped Ricotta

My Little Italy Meatball Sliders with Whipped Ricotta are the perfect lightened up entertaining recipe to feed a crowd.

Recently, I had the honor of competing in the Entertaining Recipes Challenge sponsored by the wonderful team from Beef. It's What's for Dinner.  My amazing friend Amee from Amee's Savory Dish invited me to participate- we should all have friends like her!  The challenge was to take a traditionally indulgent entertaining recipe and create a healthier take on it.  Right up my alley!  Although I didn't win the contest, I felt like a winner just being selected to participate (cheesy but true).  And I was happy to learn that top honors went to my dear friend Ally from Ally's Kitchen with her North African Spiced Beef Ribeye Wraps. Yum!

I learned quite a few things about beef while participating in this challenge.  Did you know that there are many cuts of beef that are as lean as a skinless chicken thigh?  These lean cuts of beef have less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 3 ½-oz cooked serving.  Beef is also packed with protein, which keeps you feeling full and satisfied, builds muscle and gives you long-lasting energy.  It's also a rich source of several important vitamins and minerals like B vitamins, iron, zinc, selenium, phosphorus and choline.

Dining with the Doc: Ways to Spice up Your Child's Palate: Introducing Spice and Adventure

Did you know that babies are influenced even in utero by the foods and flavors we eat?  So spicing up your child’s palate actually begins with you.  During pregnancy, try to eat a varied, healthful diet with a wide variety of flavors because it can affect your child’s future eating habits. Once your little bundle of joy arrives, you can start introducing fresh or dried herbs and spices into their diet as early as around 7-8 months.  In many cultures around the world, babies are introduced to spices at this early age.  Baby food doesn’t have to be bland!  Herbs and spices are a great way to add flavor to your baby’s food without adding less desirable ingredients like sugar or salt. The more flavors your child experiences at a young age, the more likely she is to eat a wide range of foods as she grows up.

Remember this important rule of thumb: repeat, repeat, and repeat!  Spicing up your child’s palate takes time and patience- you can’t change a plain Jane or Joe overnight.  To read the rest of this article, which includes my tips to encourage adventurous, healthy eating habits in your child, head over to Stonyfield's blog by CLICKING HERE



Related Posts Plugin for WordPress, Blogger...