As the weather turns cooler you may be wondering how to incorporate a heartier breakfast that’s good for your gut and good for your joints.
Start the day well with a warm and healthy breakfast cereal. A bowl of hot quinoa cereal on a cool morning is one of life’s simple pleasures and incredibly versatile.
You can use different combinations of spices, toppings, and fruits to customize your breakfast.
Think seasonal: Experiment and try adding autumn fruits, such apples, pears and blackberries. Stir in some of your favorite nuts and seeds, including chia or flax seeds — it’s a great to add fiber and protein! And, consider playing with some warming spices, such as ginger or cardamom. You can’t go wrong!
Use our basic recipe as your starting point:
Hot Quinoa Cereal with Fruit & Nuts
- ½ cup quinoa
- 1 cup water
- 1 cup non-dairy milk, like almond, coconut or rice milk
- ½ tsp sea salt
- ¾ Tbsp maple syrup
- ¼ tsp ground cinnamon
- 1 tsp vanilla extract
- ¼ cup slivered almond or toasted walnuts
- Optional: fresh berries, ghee
- Rinse the quinoa with cold water in a fine mesh strainer and drain.
- Put the water, milk and salt in a pot and bring to a boil.
- Stir in the quinoa, turn down the heat to medium low, cover the pot, and simmer gently for 15 minutes, stirring occasionally and adding more milk if needed. The cereal is done when the quinoa is soft and has the consistency of oatmeal.
- Remove from the heat and stir in the maple syrup, cinnamon and vanilla.
- Transfer to bowls and serve warm or cold with toasted nuts and fresh berries and stir in a teaspoon of ghee if desired.
Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.
Ghee is another name for clarified butter and is a traditional healing food in India. It is made by heating butter until it liquefies. The milk solids are removed, making it suitable for those who are dairy sensitive. You can also buy it already made in health food stores and Indian markets or you can try our ghee recipe below. Traditionally, ghee has been used for ulcers, constipation, would healing and soothing the digestive track.
To learn more about the benefits of ghee check out: Fall in Love with Ghee: Healthy, Dairy-Free and Tastier Then Butter
1 pound unsalted organic butter
1. In a medium saucepan, heat butter on medium heat.
2. The butter will melt and then come to a boil. You will hear the butter snapping and crackling as it boils.
3. It will begin to foam at the top. Remove the foam with a spoon and discard.
4. After about 15-20 minutes you will hear the “voice” of the ghee change. It will get quieter. You’ll see the oil become clear rather than cloudy.
5. Take it off the heat and strain it through cheesecloth or use a mental coffee filter and filter paper. You can wait 15 minutes or do this immediately. It’s hot, so be careful.
6. Put into a ceramic, glass, or stone bowl and cover. This ghee will last for about a year unrefrigerated.
Reprinted with permission from Liz Lipski, PhD, CCN
This recipe can be found in Dr. Susan Blum’s groundbreaking book, The Immune System Recovery Plan (LINK TO BOOK). It is her 4-step plan to achieving optimal health and features 40 delicious recipes. Check it out HERE.
For your weekly fish dish, we love this low-mercury, flavorful recipe rich in nutrients that will help your body clear out toxins.
- 2 tbsp coconut oil
- 2 tsp cumin seeds
- 2 red chili peppers – dried
- 11/2 cups onion – diced
- 1 1/2 tbsp fresh ginger – minced peeled
- 2 tsp garlic – minced
- 2 tsp coriander – ground
- 11/2 tsp, cumin – ground
- 1/2 tsp turmeric – ground
- 1/2 tsp cayenne pepper
- Pinch Salt and freshly ground black pepper
- 1 14-ounce can tomatoes – diced
- 1 lb medium shrimp – peeled and deveined
- 1 cup coconut milk
- 1/4 cup cilantro – chopped
- Heat the coconut oil in a large skillet over medium-high heat. Add the cumin seeds and red chilies and cook, stirring, until the fragrant, about 30 seconds.Add the onion and cook until lightly browned, about 5 minutes. Then add the ginger, garlic, coriander, cumin, turmeric, and cayenne, and season with salt and pepper. Cook until dark and fragrant, about 3 minutes more.
- Add the tomatoes and cook until somewhat soft, about 3 minutes. You can make the sauce up to this point a day ahead.
- When ready to serve, heat the sauce over high heat. As soon as it starts to bubble on the edges, add the shrimp and cook, stirring, until the shrimp turns opaque. Lower the heat, gradually stir in the coconut milk, and gently heat it through – do not allow to boil.
- Season to taste with salt and pepper. Transfer to a serving platter, garnish with cilantro and serve over rice or quinoa.