Cornmeal Quinoa Breakfast Muffins

Cornmeal Quinoa Breakfast Muffins

Breakfast is essential in building a mindful health and wellness routine. A healthful breakfast sets the nutritional tone for the remainder of the day and often determines how quickly we embrace a new and often dramatic change in lifestyle. Starting the day with sugar laden “junk” foods often sets us on a path of dramatic swings in energy and mood and may contribute to the tendency to overeat at later snacks and meals. Such foods are also highly rewarding and can contribute to “seeking behavior”, which is often associated with drug and alcohol addiction. No bueno.

Most often I recommend that my clients start their day with a hearty serving of protein, non-starchy vegetables, and healthy fats. For example, an egg and zucchini scramble topped with a few slices of avocado and fresh pico de gallo. This combination of nutrients – protein, fat, and a few carbohydrates – will help keep the body satisfied longer so that we are more likely to make similarly mindful eating decisions later in the day. However, there may be times when a modest amount of carbohydrates or starchy vegetables may be a good way to start the day. After a hard run or bike session, a small serving of sweet potatoes, white rice, quinoa, or cornmeal will help restore muscle glycogen stores and prime the body for the next day’s session.

For the time and resource crunched professional, student, and athlete, affordability and portability is essential. I love foods that can be made in muffin or bar form because they are easy to transport and can often last for hours without refrigeration. With that in mind and trying to find new and exciting recipes to keep my repertoire fresh, I developed this Cornmeal & Quinoa Breakfast Muffin recipe to help all of the busy individuals out there support their bodies in a mindful and delicious manner. Enjoy!

Cornmeal & Quinoa Breakfast Muffins

Ingredients

  • 1/2 banana
  • 1 egg
  • 1 teaspoon salt
  • 1 teaspoon vanilla
  • 1/2 cup coconut or almond milk
  • 3/4 cup cornmeal
  • 1 teaspoon baking powder
  • 1/4 cup quinoa, cooked
  • 1 tablespoon coconut oil

Directions

  • Preheat the oven to 350 degrees.
  • In a large mixing bowl, mash the banana until its of an even consistency and then add the egg, vanilla, salt and milk. Mix until well combined.
  • Add the cornmeal, baking powder, cooked quinoa, and coconut oil to the bowl and stir until combined.
  • Prepare a muffin tin and fill each mold 3/4 full and then bake for 30 – 35 minutes, or until golden brown. Cooking time may vary depending on the oven and the size of the muffin tin used.

 

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All content on this blog is provided for entertainment purposes only. Information is based on research, discussions with health professionals and personal experience and in not intended to replace consultation with a licensed medical doctor or nutritionist.

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© Matthew Lovitt and TwelveWellness, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Matthew Lovitt and TwelveWellness with appropriate and specific direction to the original content.

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