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

 

Apple Cinnamon Quinoa Breakfast Casserole

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 toppings: yogurt, nuts, berries, seeds, granola, etc., for added protein, fibre and healthy fats. 

 

Nutrition Information (per serving):

Calories: 220 | Fat: 6 g | Carbohydrates: 30 g | Protein: 13 g | Fibre: 5 g | Sodium: 80 mg

 

For a downloadable copy of the recipe, click here!

 

If you have any questions, post in the comments below (or email me!). I'm always here for support. 
 

To work with me to develop a personalized nutrition plan just for you, visit here, or contact

 

For a FREE healthy meal planning starter kit including grocery list and meal planning template, visit here. For a list of my top health and wellness picks, visit here

 

For free support, always, join my private wellness community on Facebook!

 

 

 

Felicia Newell is a Nutritionist, Dietitian, Food and Nutrition Expert, Health Coach, and a mom of 4 boys under 6! She is also the owner of Sustain Nutrition. Felicia wears many hats, and knows what it is like to try and live healthy in a busy world, where our environments aren't always supportive of making healthy choices. 

 

Life is busy, confusing at times, and full of contradictions, especially in the world of health and wellness. Felicia is passionate in helping others fight through the misinformation out there, and to navigate life and health, but most importantly, to enjoy the crap out of it while doing it. 

 

She has over 11 years of education and experience in Nutritional Sciences. Between completing her Bachelor and Masters in Nutritional Sciences, working at a research centre, teaching university courses, years of nutrition counselling helping people crush their goals, and being a busy mom of 4 young boys, she has the passion, skills, education, and experience to help others reach health and wellness in a way that works for them. 

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