In the third look into Eating Well on the Run - where we asked Nutritionists for their ideas on how to sustain ourselves while managing busy, often irregular schedules - Caityln Cade offers up a simple, fulfilling recipe to get you through the week. Caitlyn Cade
Being prepared is key. One of my favorite things to do is to make a bunch of a grain (quinoa, brown rice or steel cut oats, for example) one time a week and use it all week long! it can be used for breakfast, in a curry or stir fry. here's my recipe for a grain breakfast or snack:
Caitlyn’s Breakfast/Snack (quinoa or brown rice recipe)
- make the quinoa or brown rice as directed on the package. (ideally you want to soak your grains for 6-8 hours prior to cooking to aid not only in digestion, but to get rid of what's called phytic acid - a naturally occurring acid in the outer layer or bran of grains. When grains aren't soaked, phytic acid enters the intestines, and mixes with calcium, magnesium, copper, iron and zinc. The chemical reaction that takes place keeps those minerals from being absorbed by the body. If all you have is an hour to soak your grains, that will work, too!) You can also double the recipe so that you’ll have extra, and can use half in this recipe and the rest in a curry or stir fry.
- put cooked quinoa or brown rice in a pot on the stove.
- add liquid (water, coconut water, coconut milk, almond milk, hemp milk, hazelnut milk, sheep's milk, cow’s milk…whatever sounds good to you - experiment!)
- turn the heat up a bit.
- add cinnamon (or any other spice that you like – maybe pumpkin pie spice or cayenne for a little heat!)
- add unsweetened shredded coconut for flavor and texture (if you like coconut!)
- add a little natural sweetener (agave nectar, honey, maple syrup or stevia) and/or fruit - a sliced/mashed bananas, berries or peaches (mmmmmm, peaches are SO in season right now, they are delicious!!)
- you could also add nuts – sunflower, walnuts, pistachios, cashews . . .
Make it as you need it, or make a lot of it ahead of time and all you have to do for either breakfast, a snack or even a dessert is add a little liquid and heat it up on the stove!!