The quinoa breakfast jar is our spin on a yogurt parfait. It's easy to throw together, travels well, and can be modified to suit individual tastes without much thought or planning ahead. The options are essentially endless!
All you have to do is keep five basic layers in mind.
1. Quinoa Base: Quinoa is gluten free, and high in fiber with 5 grams per 1 cup serving,--about 20% of the recommended daily amount. It's also a great source of plant-based protein with 8 grams per 1 cup serving. That's the same as a glass of milk. Quinoa is also packed with vitamins and minerals, and is particularly high in magnesium, which is vital to bone health.
2. Greek Yogurt: Or a similar style yogurt like Icelandic Skyr. These types of yogurts are much higher in protein than other yogurts since the liquid whey is drained out leaving a denser, creamier product that can provide as much as 34% of the recommended Daily Value of protein in one cup. I definitely suggest choosing whole-fat or 2-4% fat, plain, Greek yogurt. The 90s are over, and we now know that we need to eat fat to help absorb the wonderful fat-soluble pigments, phytochemicals, and vitamins from the fruit that will create the third layer.
3. Fruit: We're using strawberries in this recipe, but you could choose anything that's in season. Once you choose a fruit, you can build your jar around that flavor profile. For example, if you go with bananas then you might want to try mixing some peanut butter into your yogurt and topping everything with cocoa nibs. Another option is to used sliced pears, sprinkled with cinnamon, topped with honey and toasted walnuts.
4. Nuts and Seeds: The recipe below includes pecans and chia seeds, but any nut or seed you choose will be high in plant based proteins, fiber, and Vitamin E (for healthy skin and hair). This layer can totally be omitted, but I like to have a bit of crunch in my breakfast.
5. Honey and Spices: These finishing touches are what bring your whole dish together. Think about morning pleasers like ground ginger, nutmeg, cinnamon, cardamom, or cloves. Each comes with it's own set of health benefits, and the better your spice the less sweetener you'll be inclined to use. A teaspoon or less of local honey should do the trick.
Quinoa Breakfast Jar
Using a Mason jar layer the ingredients one on top on the next in any order you choose. Screw the lid on tight and you're on your way!
More about the author:
Becky Facteau is a Registered Dietitian Nutritionist specializing in autoimmune conditions and positive eating. Becky studied food and nutrition at 'the Harvard of CUNY schools,' Brooklyn College and has been working in the field since 2012. Becky has extensive experience working within the intersecting relationships of food, economics, and health disparities. She has also worked alongside culinary nutritionists and executive chefs at Michelin rated restaurants in New York City. Becky is well known for her skills in the kitchen and is currently offering her home cooked meals through the delivery service Umi Kitchen. Her meals are high in nutrients, vegetarian, gluten-free, and delicious!
eat yer veggies
We’re two Registered Dietitian Nutritionists of kindred spirit, living and working in New York City. We believe that healthy eating and sustainability go hand-in-hand — every bite you take has the power to improve both the world and your health!