<\/figure>\n<\/div>\nQuinoa Egg Bowl with Smoked Salmon\u00a0<\/h2>\n This simple and healthy quinoa breakfast bowl is sure to be in high rotation in your kitchen. Quinoa has eight grams of protein per cup and impressive levels of fiber and vitamin B. Try this quinoa breakfast bowl where the grains are topped with perfectly runny poached egg and the vibrant flavors of fermented veggies and smoked salmon..<\/p>\n
The trick to cooking great quinoa is to add flavor to the cooking water. In this dish this is\u00a0 achieved by cooking the grain in a broth, adding aromatics, and tossing in a little butter at the end. Another great trick for bringing out the unique nutty taste of quinoa is to toast the dry grain over medium heat before adding any liquid.<\/p>\n
The protein in this breakfast bowl comes from the quinoa, egg, salmon, and even the tahini sauce. The flavor is rounded out with acidic pickled vegetables and the umami of the miso tahini sauce. You may want to consider making a double batch of the tahini sauce to maximize your efforts in the kitchen. It makes a great dressing or marinade for a future dish.\u00a0<\/p>\n
There are many ways to poach eggs, and many strong opinions on which method is \u201ccorrect\u201d. In this recipe, it\u2019s done by\u00a0 adding vinegar to the cooking water, turning a complex process into an achievable weekday breakfast. Plus the added vinegar flavor adds a nice sharpness to the dish.\u00a0<\/p>\n
Like any \u201cbowl\u201d recipe, it can easily be adapted to what you have in your refrigerator and your personal tastes. Don\u2019t be afraid to experiment. That\u2019s how great meals are invented!\u00a0<\/p>\n
INGREDIENTS:\u00a0<\/h3>\n 1 cup (180g) dry quinoa\u00a0<\/p>\n
2 cups (470ml) low sodium vegetable broth<\/p>\n
\u00bd tablespoon butter\u00a0\u00a0<\/p>\n
2 bay leaves<\/p>\n
4 cloves garlic, whole and peeled<\/p>\n
4 oz (110g) dry smoked salmon\u00a0<\/p>\n
4 large eggs\u00a0<\/p>\n
2 tablespoons vinegar\u2014white, apple cider or red wine vinegar\u00a0<\/p>\n
1 12 oz (340g) bunch spinach\u00a0<\/p>\n
4 tablespoons pickled vegetable, we used a store bought beet sauerkraut\u00a0<\/p>\n
Miso Tahini Drizzle Sauce (Makes 10 servings)<\/em><\/p>\n2 tablespoons miso, white preferred\u00a0<\/p>\n
2 tablespoons tahini\u00a0<\/p>\n
1 tablespoon fresh minced ginger\u00a0<\/p>\n
1 garlic clove<\/p>\n
2 teaspoon maple syrup\u00a0<\/p>\n
1\/4 cup (60ml) rice vinegar<\/p>\n
2 tablespoons toasted sesame oil<\/p>\n
2 tablespoons olive oil<\/p>\n
INSTRUCTIONS:\u00a0<\/h3>\n Toast quinoa over low heat until fragrant, being careful not to burn. Then add the stock, bay leaves, garlic cloves, and butter. Bring the pot to a boil, and then simmer on low for 15 minutes. Be sure to keep the lid on the entire time and avoid letting out any steam. Once the water is absorbed, remove the pot from the heat, fluff the quinoa with a fork and pull out the bay leaves and full garlic cloves. Cover and let stand for 5 to 10 more minutes.\u00a0<\/p>\n
While the grain is cooking, fill a saucepan \u2154 of the way full and bring it to a simmer over medium heat. Once at a light simmer, add two tablespoons of vinegar to the water.\u00a0<\/p>\n
Make an easy miso tahini drizzle by combining all sauce ingredients into a blender and blending on high until smooth. Pour into a jar and reserve.\u00a0<\/p>\n
Dish quinoa into four bowls and split the smoked salmon into four servings among the bowls. Top each with one tablespoon of fermented vegetables.\u00a0<\/p>\n
Once the grain and the sauce are prepared, you are ready to poach the eggs. Crack and carefully slide each egg into the simmering water leaving plenty of space between them. If the egg white spreads out, use a spoon to bring it closer to its yolk. Poach each egg until the white is firm and the yolk feels soft but contained. Use a spoon to carefully ladle hot water over the egg yolk until the top becomes opaque. When you believe the egg is poached, use a slotted spoon to carefully lift the egg from the water and touch the yolk to test for its desired consistency. A runny poached egg takes approximately three to four minutes.\u00a0<\/p>\n
When the eggs are ready, use the slotted spoon to carefully remove from the water and nestle two eggs on top of each quinoa bowl. Drizzle the dish with a tablespoon of miso tahini sauce and a sprinkle of salt and pepper.\u00a0<\/p>\n
Serve hot.\u00a0<\/p>\n
Makes 4 servings.<\/p>\n
NUTRITION FACTS (PER SERVING):\u00a0<\/h3>\n Calories 360kcal\/1506 kj<\/p>\n
Protein 22 g<\/p>\n
Total fat 14 g<\/p>\n
Saturated fat 3.5 g<\/p>\n
Cholesterol 193 mg<\/p>\n
Carbs 72 g<\/p>\n
Fiber 7 g<\/p>\n
Total sugars 3 g<\/p>\n
Added sugars 1 g<\/p>\n
Sodium 530 mg<\/p>\n
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<\/figure>\n<\/div>\nCoconut Ginger Chickpea Stew<\/h2>\n This dish is warming and nourishing, satisfying and rich in spices. It\u2019s reminiscent of Indian dal\u2014hearty and flavorful, and is great served alongside warm flat bread or laddled over basmati rice. It has become our go to soup to bring to friends in need. And we recommend always doubling that recipe, because it freezes beautifully and makes a healthy meal in a pinch. The coconut milk may be totally or partially omitted and replaced with an additional low sodium vegetable broth.\u00a0<\/p>\n
INGREDIENTS:\u00a0<\/h3>\n 3 tablespoons olive oil\u00a0<\/p>\n
3 garlic cloves, diced<\/p>\n
1 large yellow onion, diced<\/p>\n
3 garlic cloves, minced\u00a0<\/p>\n
2 tablespoons fresh ginger, minced<\/p>\n
1 teaspoon ground turmeric\u00a0<\/p>\n
1 teaspoon red-pepper\/chilli flakes, plus more for serving<\/p>\n
\u00bd teaspoon salt, divided\u00a0<\/p>\n
\u00bc\u00a0 teaspoon freshly ground black pepper<\/p>\n
2 medium carrots, peeled and diced\u00a0\u00a0\u00a0<\/p>\n
2 15-ounce (425g) cans no-added salt chickpeas, drained and rinsed. Reserve \u00bd cup (130g) for serving<\/p>\n
1 15 oz (425g) can of\u00a0 light coconut milk, (optional)\u00a0<\/p>\n
3 cups (700ml) of low sodium vegetable broth\u00a0<\/p>\n
1 bunch 12 oz (340g) spinach, rough chopped<\/p>\n
\u00bd cup (125g) non-fat yogurt, for serving (optional)<\/p>\n
1 cup mint leaves, torn into pieces for serving<\/p>\n
INSTRUCTIONS:\u00a0<\/h3>\n Preheat the oven to 425F (215C). Dry \u00bd a cup of the canned chickpeas on a paper towel removing any loose skins and place them on a small baking sheet with two teaspoons olive oil and a sprinkle of salt and pepper. Roast until crispy for approximately 5 to 7 minutes. Remove and set aside.\u00a0<\/p>\n
Meanwhile, heat remaining olive oil in a large soup pot over medium heat. Add the diced onion, garlic, and ginger to the pot and cook until the onion is fragrant and translucent, about five minutes. Then add the ground turmeric, red pepper\/chilli flakes, salt, and pepper and toss to combine. Let the spices heat for one to two minutes, give everything another good stir to incorporate. Then add the chickpeas and carrots and toss to combine. Sautee for 5 minutes until carrots begin to soften. Lastly add the vegetable stock and coconut milk. Bring to a boil and then reduce heat and cover, simmering for 15 to 20 more minutes.\u00a0<\/p>\n
When you are ready to serve, ladle a cup or so of soup into a bowl. Top with a dollop of yogurt and a pile of fresh herbs. You may also finish the dish with a little drizzle of olive oil and a sprinkle of sea salt.\u00a0<\/p>\n
Enjoy on its own, or alongside a salad, flat bread, or rice.\u00a0<\/p>\n
Makes 6 servings.<\/p>\n
NUTRITION FACTS (PER SERVING):\u00a0<\/h3>\n Calories 310 kcal\/ 1297 kj<\/p>\n
Protein 12 g<\/p>\n
Total fat 14 g<\/p>\n
Saturated fat 5g\u00a0<\/p>\n
Cholesterol 0 mg<\/p>\n
Carbs 37 g<\/p>\n
Fiber 11 g<\/p>\n
Total sugars 9 g<\/p>\n
Added sugars 0 g\u00a0<\/p>\n
Sodium 360 mg<\/p>\n
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This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n
<\/p>\n
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\n\t\t\t\t\tLeandra Rouse\t\t\t\t<\/h3>\n \t\t\t\t <\/p>\n
\n\t\t\t\t\tLeandra is a Fitbit coach and culinary nutritionist who has 20 years of experience helping her clients find joy in their health journey. She practices functional fitness as a fitness coach in the Discover section of the Fitbit app, as well as through her in-home personal training business. As a nutritional consultant to chefs, Leandra helps to develop and market wellness products and concepts. Over her career, Leandra has worked extensively with top Bay Area companies such as Fitbit, Airbnb, Asana, Gap, bobbie, Tipsy, and more, to create engaging wellness content and education programs. Leandra lives with her husband and two young girls on the Big Island of Hawaii, and loves the challenge of feeding and moving with her babies.\t\t\t\t<\/p>\n<\/p><\/div>\n
<\/p><\/div>\n
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