Smoky Quinoa Breakfast Bowl with Avocado

Boosting protein at breakfast can be as easy as adding two scrambled egg whites to a delicious and trendy plant-based bowl. I enjoyed seeing many of my registered dietitian (RD/RDN) friends in Boston last weekend at the Food and Nutrition Conference and Expo (FNCE); all committed to staying abreast of the current scientific research in the field. Please take note: this is what makes registered dietitians your source for credible nutrition information. I hope in the coming weeks to share nuggets of knowledge learned and more yummy ways to integrate that knowledge into your meals and snacks.

Cook Time 20 minutes Total Time 20 mins
Serves (serves 4)     adjust servings

Ingredients

(serves 4)

  • 2 teaspoons olive oil, divided
  • 1/3 cup chopped onion
  • 1 clove minced garlic
  • 3 teaspoons smoked paprika
  • 1 cup rinsed tricolor quinoa
  • 2 cups vegetable stock
  • 1 ripe avocado
  • 2 teaspoons lime juice
  • pinch of salt
  • 8 egg whites
  • 1 cup cherry or grape tomatoes, halved
  • fresh oregano

Instructions

  1. 1. Heat one teaspoon of oil in a saucepan. Add onion and cook over medium -low heat until soft, about 3 minutes.
  2. 2. Add minced garlic and cook 1 minute more. Add smoked paprika. Stir and cook 1 more minute. Add rinsed quinoa and stir to combine.
  3. 3. Add vegetable stock and bring to a boil. Reduce heat, cover and simmer 10-15 minutes.
  4. 4. Sprinkle the cubed avocado with lime juice and a pinch of salt. Mix and gently set aside.
  5. 5. Place egg whites to a microwave safe bowl, and microwave on high for 1 minute. Stir. Continue to microwave about 30 seconds longer or until egg whites are set.
  6. 6. In a separate saute pan, heat the remaining 1 teaspoon oil. Add halved tomatoes. Cook over medium heat until tomatoes soften and the skins begin to wrinkle, about 2 minutes.
  7. 7.Add quinoa and cooked egg whites to sauted tomatoes. Stir to combine. Spoon into serving bowls.
  8. 8. Top each bowl with cube avocado. Sprinkle with fresh oregano.

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Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 305kcal Calories from fat 114
% Daily Value
Total Fat 13g 20%
Saturated Fat 2g 10%
Sodium 188mg 8%
Carbohydrate 36g 12%
Dietary Fiber 8g 32%
Sugars 3g
Protein 14g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g


Low FODMAP Aloha Bowl

A Hawaiian inspired meal, for peace of mind for those with digestive sensitivity,  that ‘s nutritionally balanced and tastes fab made with low FODMAP ingredients.low-fodmapgoodness-in-one-hit

Disclosure: By posting this recipe I am entering a recipe contest sponsored by Nestle Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourish, a Low FODMAP nutritional drink developed by Nestle Health Science. I was not compensated for my time.

There was a time,  I  would  cringe when a  client  sat  in my office  explaining why they’ve  abandoned a healthy lifestyle for GI comfort. I think it’s safe to say, we’re living  in an era where more and more individuals are fraught with digestive sensitivity.  One in four people suffers from gastrointestinal discomfort to the point it interupts their lives .

Only after serious medical issues are  ruled out, can a registered dietitian  implement a nutrition therapy to lessen symptoms by idenfication and elimination of certain foods. Enter  the LOW FODMAP DIET.

 FODMAP is a acronym for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols, which classifies specific types of short-chain carbohydrates that can trigger digestive distress in some people.

Althougth the low FODMAP has been around for nearly a decade, I am finding few individuals are aware of it. It  brings me pleasure to tell you,   Nestle  Health Science is championing innovative nutritional solutions  addressing the dietary needs of people suffering from gastrointestinal conditions, including those with food intolerance. In the Spring of 2016, Nestle launched www.LowFODMAPcentral.com to support both the consumer seeking more knowledge about FODMAPs and the healthcare professional looking to build knowledge and practice skills. After reviewing this site myself, I am  happy to see the  effectiveness of a Low FODMAP diet is now supported by 30 clinical trials!

Just this month, Nestle Health Science introduced ProNourish, a delicious low FODMAP nutritional drink carefully formulated with ingredients that are low in FODMAPs  for those individuals who suffer from digestive sensitivities  due to food intolerance. ProNourish can be enjoyed as a mini-meal img_4896or snack. See ProNourish website www.ProNourishcom for more information.

The folks at Nestle are smart. They  know what individuals with digestive sensitivity really want:  to enjoy food with their friends and family, that’s both nutritious and delicious and feel fabulous afterwards! So this week, Nestle Health Science is    challenging dietitians/ Recipe Reduxers to develop low FODMAP recipes in a sponsored contest: Feel Fab without FODMAPs. By combining ingredients that are low in FODMAPs, it is possible to create delicious and  nutritious recipes suitable for those with GI sensitivity due to food intolerance.  It does take getting familiar with appropriate foods, and  the   Monash University Low FODMAP Smartphone App is helpful in putting this info right at your finger tips (available  at https://www.med.monash.edu/cecs/gastro/fodmap/. ) For me, the hardest part of low FODMAP recipe development  is leaving out the onions and garlic, #soguilty.  However, you can use oil infused with both : ).  Here’s the result of my tinkering in the kitchen, over the weekend, with low FODMAP ingredients..a low FODMAP Hawaiian inspired bowl …img_4894-copy… that provides protein, plenty of vegetables (because they’re often omitted by individuals with digestive sensitivity), and even a whole grain (because you should not ditch all fiber when following a low FODMAP  diet)!  The dipping sauce (also made with low FODMAP ingredients) adds bold flavor to this meal,   even without onions and garlic!   Please note that restricting high FODMAP foods is only meant to be temporary. The FODMAP elimination diet is not just a list of foods, it’s a process  and reintroduction  involves a strategic plan a registered dietitian can help with.

 Don’t miss  the links at the bottom of this post for more Low FODMAP recipe ideas contributed by registered dietitians and members of the Recipe Redux.

Serves (serves 4)     adjust servings

Ingredients

(serves 4)

  • 12 ounces tomato puree
  • 1/2 cup skinless, seedless cucumbers, thinly sliced
  • 1/4 cup sliced green onion
  • 1/4 cup diced carrot
  • 2 drops hot sauce, or to taste
  • 2 Tablespoons balsamic vinegar
  • Juice from 2 limes (about 4 Tablespoons)
  • 3 Tablespoons sugar
  • 2 Tablespoons chopped cilantro
  • 1 whole avocado, divided, chop one half and slice second half
  • salt and pepper to taste

Instructions

    by

    Nutrition Facts
    Serving Size
    Amount Per Serving As Served
    Calories 169kcal Calories from fat 69
    % Daily Value
    Total Fat 8g 12%
    Saturated Fat 1g 5%
    Sodium 455mg 19%
    Carbohydrate 26g 9%
    Dietary Fiber 6g 24%
    Sugars 16g
    Protein 3g

    Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

    Calories 2000
    Total Fat Less than 65g
    Sat Fat Less than 25g
    Cholesterol Less than 300mg
    Sodium Less than 2,400mg
    Total Carbohydrate 300g
    Dietary Fiber 25g

    Serves (serves 4)     adjust servings

    Ingredients

    (serves 4)

    • 12 ounces tomato puree
    • 1/2 cup skinless, seedless cucumbers, thinly sliced
    • 1/4 cup sliced green onion
    • 1/4 cup diced carrot
    • 2 drops hot sauce, or to taste
    • 2 Tablespoons balsamic vinegar
    • Juice from 2 limes (about 4 Tablespoons)
    • 3 Tablespoons sugar
    • 2 Tablespoons chopped cilantro
    • 1 whole avocado, divided, chop one half and slice second half
    • salt and pepper to taste

    Instructions

      by

      Nutrition Facts
      Serving Size
      Amount Per Serving As Served
      Calories 169kcal Calories from fat 69
      % Daily Value
      Total Fat 8g 12%
      Saturated Fat 1g 5%
      Sodium 455mg 19%
      Carbohydrate 26g 9%
      Dietary Fiber 6g 24%
      Sugars 16g
      Protein 3g

      Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

      Calories 2000
      Total Fat Less than 65g
      Sat Fat Less than 25g
      Cholesterol Less than 300mg
      Sodium Less than 2,400mg
      Total Carbohydrate 300g
      Dietary Fiber 25g

      Note: This recipe was developed using Low FODMAP ingredients, but the recipe itself has not been tested for its FODMAP content.

      Low FODMAP Aloha Bowl

      Serves (serves 4)     adjust servings

      Ingredients

      (serves 4)

      for the marinade

      • 1 tablespoon soy sauce
      • 1 1/2 teaspoon rice vinegar
      • 1 teaspoon brown sugar
      • 1 teaspoon canola oil

      for the bowl

      • 1 pound pork tenderloin
      • 1/2 pineapple, cut and sliced
      • 2 zucchini, cut into rounds
      • olive oil
      • 1 bell pepper
      • shredded lettuce
      • 1 cup cooked tricolor quinoa

      for the dipping sauce

      • 5 Tablespoons Rice Vinegar
      • 21/2 Tablespoons Brown Sugar
      • 1 Tablespoon Fish Sauce

      Instructions

      1. 1.  Combine ingredients for marinade and whisk. Pour over pork and marinate in the refrigerator for 2 to 6 hours.
      2. 2. Preheat grill.
      3. 3. Drizzle zucchini with olive oil and thread onto skewers.
      4. 4. Place pork on grill rack along with pineapple slices, zucchini skewers and whole bell pepper.
      5. 5. Turn pineapple slices and zucchini frequently to cook evenly. Remove from grill when they begin to brown. Set aside.
      6. 6. Turn pepper to char on all sides. Remove from grill and cover tightly with foil. Allow to sit for 30 minutes or until cool enough to handle. Remove stem from pepper and cut into bite sized pieces.
      7. 7. Grill pork, turning to cook evenly, until internal temperature reaches 160 degrees F.
      8. 8. Prepare dipping sauce by combining rice vinegar, brown sugar and fish sauce in a small saucepan over medium heat. Heat until mixture begins to boil. Lower heat and cook until mixture is reduced by one half.
      9. 9. In each of 4 serving bowls, divide lettuce, quinoa, pineapple slices, grilled pork, roasted red pepper, and grilled zucchini. Serve with dipping sauce on the side. Serves 4.

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