• Put warm or cold cooked quinoa into a mug and stir in two tablespoons of your favorite slivered nut and one tablespoon chia seeds. Slivered nuts work well; they add a burst of flavor for fewer calories than whole nuts—ideal if you’re watching your weight. The chia seeds add fiber, more protein, and more staying power.
• Mix 2/3 cup non-fat Greek yogurt, 1/2 cup blueberries, and 2/3 cup cooked chilled quinoa. (Think muesli using quinoa instead of oats.)
• Make a Mediterranean-style breakfast salad by mixing quinoa (cold or warm) with a chopped hardboiled egg, chopped tomato, and several tablespoons of fat-free feta.
Salmon and Tomato Sandwich
Salmon is packed with protein, good-for-you omega-3 fatty acids, and powerful anti-inflammatory compounds that help undo the damaged caused by stress. Break free from lox and try it as part of a satisfying sandwich instead. Simply stick salmon that's been cooked, canned, or seal-packed between two pieces of whole grain bread with some tomato and lettuce. The fiber in the bread will help extend the energy boost you get from the grains.
Creamy Banana Nut Freeze
For a breakfast that feels more like an indulgent dessert, try this frozen treat.
1 tsp slivered almonds
6 oz nonfat plain Greek yogurt or a flavored nonfat Greek yogurt containing 120-140 calories or fewer
1 tsp honey (*only use with plain yogurt, not flavored)
1. Slice a banana in half length-wise and place halves about 2 1/2 inches away from each other on a sheet of tin-foil.
2. Spread six ounces of yogurt on the length side of each half of the banana, allowing the yogurt to pile high. (Stir honey into plain yogurt prior to application.)
3. Carefully place slivered almonds on the yogurt on one of the banana halves. Roll the yogurt-covered banana halves towards each other so that the yogurt touches the almond half.
4. Wrap the tin-foil around the banana sandwich to help hold it together and place in freezer overnight. In the morning, remove from freezer and let soften for a couple of minutes. Peel back the tin foil and enjoy!
Up Next: 7 Delicious No-Cook Breakfasts
For more healthy eating tips, visit nutritiontwins.com.