Ingredients:
- ½ cup cooked quinoa
- ½ cup unsweetened almond milk
- 1 tbsp chia seeds
- 1 tbsp walnuts, chopped
- ½ tsp cinnamon
- ½ tsp vanilla extract
- 1 tsp honey or maple syrup (optional)
- ¼ cup fresh berries (blueberries, raspberries, or strawberries)
Instructions:
- In a small saucepan, warm cooked quinoa with almond milk, chia seeds, cinnamon, and vanilla extract over low heat for 3–5 minutes.
- Remove from heat and let it sit for a minute.
- Top with walnuts, berries, and honey (if using). Serve warm.
Why It’s Healthy:
✔ Quinoa (high fiber & protein) – A complete plant-based protein that stabilizes blood sugar
✔ Chia seeds & walnuts (omega-3s & healthy fats) – Supports heart health and satiety
✔ Cinnamon (lowers blood sugar) – Helps regulate glucose levels
✔ No refined sugar – Prevents blood sugar crashes
Nutritional Information (Per Serving):
- Calories: 310
- Protein: 12g
- Carbs: 38g
- Fiber: 8g
- Fat: 14g
Recipes from my book The Mediterranean Diet and Glycemic Balance
