1 hearty serving-about 11/2 cups
Ingredients
¼ cup dry quinoa (rinse well before
cooking)
¼ cup dry old-fashioned oatmeal
1 cup water
¼ cup walnuts (or other nuts you enjoy)
¼ cup dried fruit (i.e. chopped apricots,
blueberries, raisins, etc.)
Directions
1. Bring water to a boil
2. Add quinoa, stir and simmer for 10
minutes UNCOVERED.
3. Stir in oatmeal, COVER, and remove from
burner.
4. Allow to sit for 10 minutes.
5. Stir in walnuts and dried fruit
6. Take a deep breath, envision yourself
crossing the finish line, and ENJOY!
Variations: To boost your antioxidants,
replace water with green tea.
To increase carbs, replace ½ water with fruit
juice.
Add pumpkin seeds, sunflower seeds, ground
flax seeds, or wheat germ.
Nutrition facts (basic recipe)
Calories=475; carbs=61 grams.; pro=12.5 grams;
*fat=22grams; fiber=11.5
*18 grams from walnuts-an excellent source of
HEALTHY fat
Excuse me now, gotta run.
Love, janet
“Inspiring, educating and supporting athletes
(like you) to exceed your personal best.”
For more information, I welcome you to
contact me.
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"Life is good and it can be great!"
If you want to live your life wholly, and change your
"I wish I had's to Wow! I did's, I am the perfect coach for you.
I will help you prepare for and compete in a triathlon, coach you not only in nutrition, but also coach you in keeping the rest of your life in balance while you train! Don't just dream of being a triathlete, be a Dream Achiever! I did it-and YOU CAN TOO!
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