cinnamon

Lunch, Recipes, Snacks, Vegetarian

Quinoa Grape & Sunflower Seed Parfait

If you were a fan of my original Cinnamon Apple Pie Quinoa Parfait, then you will love this variation as well. This protein packed treat is ultra convenient and easy to make, store, grab, and eat!


Quinoa, Grape, & Sunflower Seed Parfait
Serves 1

1 cup frozen green seedless grapes
6oz or a single serve cup of plain nonfat Greek yogurt
1/2 cup cooked chilled quinoa
2 Tbsp sunflower seeds
cinnamon or pumpkin pie spice to taste

Cook quinoa and refrigerate beforehand. Cut frozen grapes into halves. In a glass jar, layer half of the yogurt along the bottom, followed by half of the quinoa, sunflower seeds, and frozen grapes. Sprinkle grapes with cinnamon or pumpkin pie spice. Repeat layers to create a parfait and store in the refrigerator or eat right away.
Note: If you don’t like the tartness of Greek yogurt, you can mix a 1/2 tsp of pure vanilla extract and natural sweetener such as stevia to give more flavor.

The Rabbit Food Pyramid Breakdown
Produce: grapes
Whole Grain: quinoa
Protein: Greek yogurt
Plant Based Fat: sunflower seeds

| 3 Comments
Breakfast, Recipes, Vegan, Vegetarian

Chocolate Cake Batter Overnight Oats

I love overnight oats. I love how chewy the oats get. The texture is reminiscent of soggy cereal once it has sat in milk for some time. I have realized that some people may not love the texture as much as I do, so I wanted to give my readers another option for eating overnight oats.

I made 2 identical batches of overnight oats but blended one until smooth before refrigerating. I did a taste/texture test the next morning and loved both! The blended oats might as well be called oatmeal without the oats. It was creamy and smooth, and tasted like chocolate cake batter! I really liked both versions, but favor the classic unblended overnight oats because it is chewy and makes me slow down while eating.

Do a taste/texture test and see which way you like your oats!

 

Chocolate Cake Batter Overnight Oats
Serves 1

1/4 cup whole rolled oats
1/4 cup almond milk (or milk of choice)
1/2 ripe banana
1/2 Tbsp chia seeds
1/2 Tbsp unsweetened cocoa powder
1/2 Tbsp maple syrup (or honey)
1/4 tsp cinnamon
1/4 tsp pure vanilla extract

Combine all ingredients in a glass jar or container and refrigerate overnight.

The Rabbit Food Pyramid Breakdown
Produce: banana
Whole Grain: whole rolled oats
Protein: almond milk
Plant Based Fat: chia seeds

| 67 Comments
Breakfast, Recipes, Vegan, Vegetarian

Maple Quinoa Cereal

Have you ever had a bowl of store-bought cereal in the morning and heard your stomach growl an hour later? That is because your cereal is probably low in protein, fiber, and overall nutrition. Most breakfast cereals are high in simple carbohydrates, fats, and loaded with added sugar. Even if you look at the nutrition label of a “healthy” cereal, you may be surprised to find that there is nothing healthy about it.

The complex super grain quinoa (pronounced keen-wa) is considered a complete protein, which is an outstanding source of essential amino acids. The fiber and slow-releasing carbs in quinoa will keep your stomach feeling feel, and your blood sugar stable so you won’t get that usual after cereal crash. Chia seeds add a dose of omega-3 and are loaded with both soluble and insoluble fiber.


Maple Quinoa Cereal
Makes 3 servings (1/2 cup each)

1 1/2 cups cooked quinoa
1 Tbsp chia seeds
2 Tbsp pure maple syrup
3/4 tsp cinnamon
1 tsp vanilla


Preheat oven to 375 degrees. In a large bowl, combine all ingredients and mix together. Line a baking sheet with parchment paper (do not use wax paper. Trust me, I tried it and it failed!) and pour the batter onto the paper. Flatten smooth with a spatula until batter is a thin sheet (about ¼ inch thick). Bake for 25 minutes, flip (it’s ok if the sheet of quinoa breaks into smaller pieces at this time), and bake for 25 more minutes (about 50 total) to ensure that both sides are baked evenly. Remove from oven when cereal is slightly golden brown. Allow cereal to cool, and then break into small cereal sized flakes. Enjoy with almond milk and fresh berries or fruit!

| 16 Comments
Breakfast, Recipes, Vegetarian

Protein Pancakes

These are not your ordinary pancakes, these are Protein Pancakes!
We all have big tubs of protein powder laying around the kitchen don’t we?
You know the story… You get on a health kick, start drinking protein shakes after workouts, and then a week later put the jar in the back in the pantry. Let’s be real, no one can live on protein shakes, they get old fast. I for one would rather eat my calories than drink them anyway.

So how do you put that protein powder to good use? You turn it into warm fluffy pancakes with a purpose!

Kiss the Bisquick goodbye. I promise you won’t even miss it!

Hemp Prtein Pancakes

Protein Pancakes
Recipe By TIU
Makes 1 serving of 4, four-inch pancakes, or one large pancake

Batter:
1 scoop protein powder – any kind or flavor (I used hemp protein powder, hence the green color)
1 Tbsp ground flaxseed (optional for an added nutritional boost)
2 Tbsp almond milk
1/4 cup egg whites
1/2 banana – mashed
1 tsp cinnamon
1/2 tsp pure vanilla extract (if your protein powder is plain)

Toppings:
1 Tbsp sliced almonds or almond butter
1 Tbsp low sugar syrup

In a small bowl, mash half of a ripe banana and set aside. In another bowl, combine one scoop (or one serving listed on packaging) of protein powder, ground flaxseed, almond milk, egg whites, and cinnamon. Add the mashed banana and stir all ingredients together until smooth batter is created. If using a unflavored protein powder, pure vanilla extract can be added into the batter. Lightly coat a pan with nonstick cooking spray, and place on stove over medium heat. Pour the batter into 4 inch circles (or one gigantic pancake!). Flip pancakes once they start to bubble. Top with sliced almonds or almond butter and low sugar syrup.

The Rabbit Food Pyramid Breakdown
Produce: banana
Whole Grain: no grains for this one! Keeping it simple and low carb
Protein: protein powder
Plant Based Fat: ground flaxseed and sliced almonds

If you’re interested in Hemp Protein Powder, I used Nutiva Hemp Protein Powder + Fiber. This particular powder is unsweetened and unflavored and has an earthy taste to it. It can be found at Whole Foods or your local health food store.

| 11 Comments
Breakfast, Recipes, Vegan, Vegetarian

Overnight Oats

My days have been getting busier and busier and sometimes I barely have time to make breakfast before leaving the house.
Instead of skipping breakfast (which is a major no no for me), I have found the perfect solution; Overnight Oats.
Not only have I found my match for the best grab and go breakfast, but this also gives me something to do when I am up late at night with nothing to do.

Overnight Oats are easy to prepare and don’t require any cooking or mess! It does’t get much better than that!
Todays oats were a creamy mix of cinnamon vanilla and almond served with a juicy pink lady apple.

Overnight Oats

1/4 cup whole rolled oats
1/4 cup unsweetened almond milk
1/2 Tbsp chia seeds
1/2 tsp vanilla extract
1/2 tsp cinnamon

Combine all ingredients in a jar and refrigerate overnight.
Open up in the morning and enjoy!

The Rabbit Food Pyramid Breakdown
Produce: apple
Whole Grain: whole rolled oats
Protein: almond milk
Plant Based Fat: chia seeds

| 8 Comments

1 2 3 4