Felicia Newell,

BScAHN, MScAHN, NASM-CPT

Registered Dietitian, Nutritionist

& Personal Trainer

Sustain Nutrition

Efelicia@sustainnutrition.ca

T: 709.749.5477

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© 2019 by Felicia Newell

 

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A delicious way to fuel your day! High in protein and fibre to keep you going for hours!

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Apple Cinnamon Quinoa Breakfast Casserole

Serves 6

Ingredients:

  • 2 cups Quinoa, uncooked

  • 4 tbsp Flax or chia seed, milled

  • 1 tsp Cinnamon

  • ½ tsp Nutmeg

  • 2 Apples, diced

  • 3 Eggs

  • 4 cups Milk (or alternative milk of choice)

  • 1/8 cup Maple syrup

Directions:

  1. Preheat oven to 350F.  Line a casserole dish with parchment paper and set aside.

  2. In a medium sized bowl, mix the quinoa, cinnamon, and nutmeg and pour into casserole dish.  Spread diced apples on top.

  3. Using the same medium-sized bowl, whisk the eggs, milk, and maple syrup.  Pour over the apples and quinoa, making sure the egg mixture spreads evenly and covers the apples.

  4. Bake for 1 hour.  There should still be liquid left after this time.

  5. Let cool and cut or place in the fridge for later use.  Reheat in microwave, as needed

  6. Top with your choice of toppi...

 *To pin this post for later: https://www.pinterest.com/pin/716987203146291909/

I have so many people that come to me and say "I can't eat healthy (or reach my nutrition goals), because I'm just SO hungry all of the time." This is when I tell them it's not because they're eating healthy, but they may not be eating the right type/mix of foods to help them feel full and satisfied all day long

Many people think that eating healthy means eating restrictively and possibly being hungry all of the time, but this is just not the case. 

You can feel full and satisfied eating a healthy diet, and two of the best ways to do this is to incorporate good sources of protein and fibre into every meal and snack. So I have put together a list of good sources of protein and fibre for you! (See below). This of course isn't every single source of protein and fibre, but it is an excellent start to give you some ideas on how to keep yourself full and satisfied from meal to meal (and snacks if you have t...

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Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

Weight loss, registered dietitian, nutritionist St. John's. Offering weight loss programs, inlcuding meal guides, as well as counselling on digestive wellness, sports nutrition, food allergies and intolerance, diabetes and cholesterol management, and more. 

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