Amaing fat burning food for breakfast, lunch and dinner

FOOD FOR BREAKFAST

Sweet and Spicy Quinoa Hash
1/2 cup cooked quinoa
1 tsp coconut oil
Pinch of red pepper flakes
1/2 cup cubed sweet potato
1/3 cup chopped kale
1 clove garlic, minced
Pinch of salt

Warm coconut oil in a skillet over medium heat. Add red pepper flakesand sweet potato, then sauté for about five minutes. Stir in kale, garlic, and salt. Sauté until kale has wilted, about three minutes. Add quinoa, and heat through.

Makes 1 serving. Per serving: 425.5 calories, 10 g fat (5 g sat), 71 g carbohydrates, 3 g sugar, 206 mg sodium, 8.5 g fiber, 14 g protein

In a hurry? I toss a half-cup of cooked quinoa with almond milk and mixed berries when I’m on the go.

FOOD FOR LUNCH

Quinoa and Salmon Salad
2 Tbsp balsamic vinegar
1 Tbsp honey
1/4 tsp pepper
2 Tbsp olive oil
1 cup cherry tomatoes, halved
1/4 cup raisins
1/4 cup quinoa, warmed
3 cups mixed baby greens or watercress
1 pouch (7.1 ounces) pink salmon, flaked

Whisk together vinegar, honey, and pepper in a large bowl. Whisk in the oil until well blended. Stir in tomatoes, raisins, and quinoa. Place greens or watercress on two plates, and top with quinoa mixture and salmon flakes.

Makes 2 servings. Per serving: 467.5 calories, 20.5 g fat (3 g sat), 89 mg sodium, 44 g carbohydrates, 26 g sugar, 5 g fiber, 30 g protein.

Too much mixing? Try simply adding a half-cup of quinoa to greens and/or mixed veggies with a tablespoon of dressing and four ounces of the protein of your choice. Quinoa adapts well to any flavor combo.

FOOD FOR DINNER

Cozy Quinoa Casserole
1 large onion, peeled and diced
1 Tbsp olive oil
6 white mushrooms, thinly sliced
1/2 acorn squash, sliced
2 cloves garlic, peeled and minced
1 lb ground dark turkey meat
1 1/2 tsp poultry seasoning or dried sage
1 tsp sea salt
1/4 tsp ground black pepper
1 1/2 cup low sodium chicken stock
1 cup quinoa
1/4 cup parsley, minced
6 oz reduced-fat Monterey jack cheese, shredded

Preheat the oven to 350°F. In a skillet, sauté onion in olive oil on medium-high heat for two to three minutes. Add mushrooms, squash, and garlic. Cook for another two to three minutes. Add turkey, breaking into small pieces as it browns, about three to four minutes. Season with poultry seasoning, salt, pepper, stock, and quinoa. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes. Transfer ingredients from pan to a 9x9” casserole dish or baking pan. Mix in parsley and three ounces of cheese. Sprinkle remaining cheese on top of the casserole, and bake for 30 to 35 minutes.

Makes 6 servings. Per serving: 354 calories, 17 g fat (6 g sat), 754 mg sodium, 26 g carbohydrates, 2 g sugar, 3 g fiber, 27 g protein.

Cooking for one? Try mixing a half-cup of quinoa with two cups of baby spinach or arugula, eight ounces of grilled chicken, and a quarter-cup roasted red peppers.Thanks for reading my article for more visit www.healthuneed.blogspot/com