While quinoa is technically a seed, it's mainly consumed as if it were a grain and is a great main ingredient in many recipes from stir fry to 'pasta' salad to a breakfast bowl of wonderfulness! It's naturally gluten-free, high fiber and high protein... a nutritional superstar when it comes to being well-rounded :) The nutty flavor of quinoa pairs well with the apples, nuts and nut butter in this recipe while adding sustenance to your morning fueling routine.
1 cup quinoa (dry measurement)
2 cups vanilla soy milk (or choice of 'milk')
1 apple, diced small
1/4 c. craisins
1/4 c. chopped walnuts or slivered almonds
Honey or agave, to taste
Almond or peanut butter, to taste
Boil soy milk in a medium pot on the stove. Once boiling, add in your quinoa and reduce to a simmer until the milk is absorbed and quinoa fluffy, approx. 7-10 minutes.. Please note: milk likes to bubble up and boil over easily when heated, so keep a close eye on this while it's cooking. Divide quinoa into bowls (to share, or to eat later!) and top with craisins, walnuts and diced apples. Drizzle with honey to taste, or as I prefer, with creamy almond or peanut butter (microwave on high for 10-15 seconds and it will be like syrup).
Makes about 4 x 1/2 cup servings.
Download a PDF of the recipe here.
Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
Another year has flown by, which means it's time to sit back and reflect on the past season. It has been a season of challenge in many regards, and most definitely not the season I had hoped or planned for. Thinking back to my coaching meeting in January, coach Jim and I had discussed taking things to the next level and I set some pretty high goals for myself. That remained the plan through June, until I through a complete 180 by dropping Chattanooga and deciding to focus on my health. I can vividly remember that day, sitting next to the pool after a short workout when coach asked if Chattanooga was still in the cards. I don't remember whether or not I actually responded, but I do remember the emptiness and defeat I felt in that moment knowing in my heart that the answer was no. I consider myself a "fighter"... being Italian makes me stubborn to the core and I am very loyal to the commitments that I make. However, in that moment God was calling me to let go of my own personal plans and trust in Him instead. As humbling and difficult as it was to walk away from Ironman training this past season, I'm incredibly glad that I did.Hearty Miso Soup
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