Quinoa with Summer Vegetables and Tomato Sauce

Lately, I feel like I've been eating like c-r-a-p.

Let's face it, we all have those weeks months.  Right? hey... right?  Come on. Back me up here.  I've been so busy with classes and work, I haven't had time to make many meals up to my standards.  Don't get me wrong, I've been eating healthy... I just know I've eaten healthier.  I went home for the weekend (post coming soon) to spend time with family, and couldn't wait to get back and get on the right track.

Behold.... Quinoa with veggies and tomato sauce.

I love pasta and sauce.  I could eat it every night and be a happy camper.  This is a nice twist on that comfort food.

Quinoa is rich in fiber and iron.  It's also a complete protein, meaning it contains all of the amino acids necessary to build muscle.  Other vegetarian sources of protein (except soy) don't typically have all of these amino acids, so it is important for vegetarians to mix specific types of foods to get all of the essential amino acids.

I'd rather eat this simple goodness.

 

Start out with half a cup of dry quinoa.  I used Arrowhead Mills Organic brand.

Rinse it.  Easier said than done.  The grains are so small that they easily slip through your fingers.

My secret?  My coffee filter basket.  What can I say, I'm an innovator.

Cook according to package directions.  I added the uncooked quinoa to a saucepan with one cup water and brought it to a boil.  Then simmered for 15-20 minutes.  

When cooked, the grain becomes translucent and the outer bran breaks.  It's so prettyyyyy.

You know that zucchini you see in your produce drawer ever time you open it?  Wondering how much longer it will last? Cut that sucker up.

Chop a quarter of an onion.  Add to a saute pan.  Saute.  Super complicated right?

About halfway through cooking, add a cup of frozen, chopped spinach.

Cook it up.  Sprinkle with a tablespoon of garlic powder.

Add a cup of your favorite jarred marinara sauce.  I like Trader Joe's!

Then, add your cooked quinoa!

Serve and enjoy!

This makes two filling servings.  Perfect for a summer evening.  You can even add more veggies to increase bulk without adding extra calories!  Or add a lean protein like ground turkey!  Endless possibilities here.  As always, nutrition facts are found below, courtesy of MyFitnessPal (follow me).  What's your favorite way to eat quinoa?!

  Quinoa with Summer Vegetables and Tomato Sauce

• 1/2 cup uncooked quinoa, rinsed
• 1 cup water
• 2 Tbsp olive oil
• 1 medium zucchini, sliced
• 1/4 onion, chopped
• 1 cup chopped frozen spinach
• 1 Tbsp garlic powder
• 1 cup tomato sauce

Cook quinoa according to package directions.  Sautee vegetables in olive oil and garlic powder.  Add tomato sauce and cooked quinoa.  Heat and serve with parmesan cheese (optional).

Chocolate Chip Baked Oatmeal

Hi everyone!

I just got done drooling over my spin instructor taking a spin class.

Now I'm chugging water re-hydrating.

Nothing wipes me out like that class does.  But at least I had a view!  I'm a firm believer in changing up exercises every so often... I get bored doing the same thing all the time.

I get bored doing the same thing of anything all the time though.  I have to change up what I eat, where I live, how I exercise, what I do in my spare time... all the time.  

But there's one exception.  Breakfast.

No matter how many times I change it up, I always come back to Chocolate Chip Baked Oatmeal.  

It's easy to make and freeze large batches, comes together in less than ten minutes, contains ingredients you most likely have on hand constantly, and is full of fiber and protein which fights hunger until lunchtime.

Plus it has chocolate. 

Which if you remember from this post is a big plus for me.

Here's what you need:

• 4 cups old fashioned rolled oats (if you're gluten sensitive, make sure they're gluten free!)
• 1 cup unsweetened applesauce
• 2 cups skim milk
• 2 grade A large eggs
• 2 tsp vanilla extract
• 1 tsp salt
• 1/2 cup semisweet chocolate chips 

I have to apologize, I didn't take many pictures during this... it's so easy to make I didn't even think of it!  Preheat that oven to 350, people!  Then, mix together the wet ingredients (applesauce, milk, eggs, vanilla), then stir in oatmeal, salt and chocolate chips.

It'll look kinda like this...

...or this... when you look up from smashing your face into the bowl...

...and if you only stare at the corner, it'll look like this!

Spray a 9x13 pan.  Give the oatmealy goodness a solid mix and dump into the pan.  Spread out evenly.

It'll probably be a little liquid-y (liquidy?) near the edges... but that's okay.  While it's in the oven the oatmeal will cook and  absorb this liquid while cooking the egg that binds it all together. Genius that oven, I tell ya.

Hey. Get your face out of the pan.  Yes, you.

Bake in the oven at 350 for 20 minutes.  It should be slightly brown and there shouldn't be any liquid flowing around in there!  

Almost done!  Now, turn your broiler on high and place the pan under it for a couple of minutes.  Just to crisp up the top and give it a nice texture!

Let it cool.  Then cut into eight equal servings.  Equal being the operative word here.  As you can probably tell it's not one of my life skills... sue me.

Check out all that whole grain goodness.  Awww yeah.  

Now EAT SOME.  I prefer mine with a half a tablespoon of butter on top to give it a little more moisture.  This seriously tastes just like an oatmeal cookie.

Then wrap up the rest in plastic wrap and freeze!  In the mornings, you can pop it in your microwave for a couple minutes, spread a little butter on top, and enjoy a hot breakfast in no time at all!  This is EIGHT DAYS worth of breakfast in less than 10 minutes prep time!

And of course they're good for you.

Check out the nutrition facts courtesy of MyFitnessPal:
Calories: 275
Fat: 8g
Carbohydrate: 42.5g
Fiber: 4.5g
Protein: 10.5g
(follow me! my username is haykw)

Fiber swells up in your stomach to make you feel full as well as provides health benefits, while fat and protein slow stomach emptying to make this meal last until lunch!  Pair with a cup of skim milk, low-fat yogurt, or a piece of fruit for the ultimate power breakfast!

And of course, coffee.  Don't forget the coffee.
But seriously.

Enjoy your day!