Quinoa Porridge with Berries & Almonds | Healthy Breakfast

Quinoa porridge with berries and almonds is a powerhouse breakfast that supports a healthy diet while delivering essential vitamins and minerals. This nourishing dish is rich in protein, fiber, and healthy fats, providing a balanced meal to kickstart your day. Quinoa, often hailed as a superfood, is a complete protein that contains all nine essential amino acids, making it ideal for muscle repair and energy.

The mixed berries add a burst of antioxidants, particularly vitamin C, which supports immune function and skin health. Almonds contribute heart-healthy monounsaturated fats, magnesium, and vitamin E, promoting cardiovascular health and bone strength. Additionally, the almond milk base is low in calories and fortified with calcium and vitamin D, further supporting bone density.

Ingredients:

- 1 cup quinoa

- 2 cups almond milk

- 1 cup mixed berries

- 1/4 cup almond slices

- 2 tbsp honey

- 1 tsp cinnamon

Instructions:

1. Rinse quinoa and cook in almond milk until tender.

2. Stir in honey and cinnamon.

3. Top with berries and almond slices.

Nutrition Value:

1. 1 cup Quinoa:

- Calories: 222

- Carbohydrates: 39g

- Protein: 8g

- Fat: 3.6g

- Sodium: 13mg

- Cholesterol: 0mg

- Vitamins: High in B-vitamins (B1, B2, B6), Vitamin E

- Minerals: Rich in iron, magnesium, phosphorus, potassium, and zinc

- Nutritional Benefit: Quinoa is a complete protein, meaning it contains all nine essential amino acids. It is also high in fiber, which aids digestion and helps maintain a healthy weight.

2. 2 cups Almond Milk:

- Calories: 60 (unsweetened)

- Carbohydrates: 2g

- Protein: 2g

- Fat: 5g

- Sodium: 150mg

- Cholesterol: 0mg

- Vitamins: High in Vitamin E and D, some brands are fortified with B12

- Minerals: Contains calcium and potassium

- Nutritional Benefit: Almond milk is low in calories and a good source of vitamin E, which has antioxidant properties. It's also typically fortified with calcium and vitamin D, supporting bone health.

3. 1 cup Mixed Berries:

- Calories: 70

- Carbohydrates: 17g

- Protein: 1g

- Fat: 0.3g

- Sodium: 1mg

- Cholesterol: 0mg

- Vitamins: High in Vitamin C and K

- Minerals: Contains manganese, folate, and some potassium

- Nutritional Benefit: Berries are rich in antioxidants, particularly vitamin C, which supports the immune system. They are also high in fiber and low in calories, making them excellent for overall health.

4. 1/4 cup Almond Slices:

- Calories: 132

- Carbohydrates: 5g

- Protein: 5g

- Fat: 12g

- Sodium: 1mg

- Cholesterol: 0mg

- Vitamins: High in Vitamin E

- Minerals: Good source of magnesium, calcium, and iron

- Nutritional Benefit: Almonds provide healthy monounsaturated fats, protein, and fiber. They are also a good source of vitamin E and magnesium, which support heart health and bone strength.

5. 2 tbsp Honey:

- Calories: 128

- Carbohydrates: 34g

- Protein: 0g

- Fat: 0g

- Sodium: 2mg

- Cholesterol: 0mg

- Vitamins: Contains trace amounts of B-vitamins

- Minerals: Trace amounts of calcium, iron, magnesium, and potassium

- Nutritional Benefit: Honey is a natural sweetener with antioxidant properties. It provides quick energy and has antibacterial and anti-inflammatory benefits.

6. 1 tsp Cinnamon:

- Calories: 6

- Carbohydrates: 2g

- Protein: 0g

- Fat: 0g

- Sodium: 0.3mg

- Cholesterol: 0mg

- Vitamins: Small amounts of Vitamin A and K

- Minerals: Contains calcium, iron, and manganese

- Nutritional Benefit: Cinnamon has anti-inflammatory properties and can help regulate blood sugar levels. It is also rich in antioxidants.

Summary of Nutritional Benefits:

This quinoa porridge is a nutrient-dense breakfast providing a balanced mix of protein, healthy fats, and carbohydrates. It's rich in essential vitamins and minerals, antioxidants, and dietary fiber, promoting overall health and sustained energy throughout the morning.

This breakdown shows the nutritional content and benefits of each ingredient in the quinoa porridge recipe.