Breakfast Farro with Pear, Pistachio, Almond Milk and Cinnamon

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Breakfast FarroI am recently back from the 2014 Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo, which is the equivalent of Fashion Week for dietitians when it comes to spotting trends, as well as fresh thinking and breaking science around key nutrition topics. I'll soon be posting my blog on the top trends I observed on my Doctor Oz blog here. However, there was a large focus was on 2 important areas of nutrition science that are holding up against some of the latest misguided diet trends: healthy fats and healthy carbohydrates. Whether your goal is weight loss, a healthy micro biome, turning on genes that drive health (a rapidly evolving field called nutrigenomics) or a thriving cardiovascular system, multiple lines of the latest evidence point to these foods as being some of the best.

As a quick primer, healthiest fats and are found primarily in nuts, seeds, avocados, olives and fish. Cold pressed olive oil, canola, peanut and even almond oil are also a rich source of good-for-you fats. And healthy carbohydrates (yes, you read that right) DO exist. Intact, minimally processed whole grains such as steel cut oats, quinoa, farro, Kamut, buckwheat and teff are some delicious examples.

With that in mind, if you want to welcome more incredibly healthy, sustainable and delicious foods into your day, look no further than this dish. Perfect for fall-it includes a shower of cinnamon and drizzle of maple syrup to turn up the flavor. Farro is a rich source of fiber, B vitamins and antioxidants, and the pistachios provide some extra staying power with heart healthy fats and added protein. If you haven't tried it yet, it's easier to find than ever in your local grocery store. Cook up a large batch of farro ahead of time, then you can quickly assemble this delicious breakfast on even the most time-crunched mornings.

Breakfast Farro with Pear, Pistachio, Almond Milk and Cinnamon

Ingredients:

2/3 cup cooked farro

1/2 cup unsweetened almond milk

2 Tbsp roasted unsalted pistachios

1/2 ripe pear, chopped

1/2 tsp maple syrup

Cinnamon

Directions:

  1. In a breakfast bowl, place cooked faro and top with almond milk. Warm in microwave if desired (about 45 seconds). Alternately, you can warm it in a small saucepan on the before placing it into the bowl.
  2. Top with pistachios, pear, maple syrup and cinnamon. Enjoy immediately.

On the Dr. Oz Blog: Curb Hunger With 3 Protein-Packed Breakfasts

Protein Packed Breakfasts - Dr. Oz - Kate GeaganAre you stuck in a breakfast rut? I know that for me, even though I'm choosing healthy foods, I still can succumb to being repetitious and robotic in what I'm eating.
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Which is why I'm so glad it's spring - nature's perfect season to refresh and renew tired winter eating routines.
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Here are 3 inspiring breakfast ideas from my most recent Dr. Oz Blog that capitalize on the latest research suggesting that protein can be key for unlocking sustained energy and easier, hunger free weight loss.  The best part? Aside from being a delicious new stretch, each is packed with at least 20 grams of high-quality, clean protein; so you can leave the table with a clean conscience.
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Check out my top 3 protein-packed breakfasts on the Dr. Oz Blog here!

Does your breakfast pass the protein test? Here’s why you should check: Researchers are increasingly zeroing in on protein’s ability to keep hunger at bay when compared to lower-protein breakfasts that have similar calories, fat and fiber. Read more...

My Favorite Clean Energy Breakfast: Quinoa Swirled with Almond Milk

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Powerful Plant-Based BreakfastI adore quinoa – it’s a versatile, super quick-cooking, high-protein seed (packing 11 grams of protein per cup!). In fact it is so nutritionally complete, NASA has considered growing it on extended space missions. But many of us overlook quinoa in our morning rush. Instead of your usual bowl of ho hum cereal or oatmeal, try something deliciously different with heaps of comfort and flavor-that will provide clean energy to power you through your morning. While you can whip it up in a snap, it's especially easy if you have leftover cooked quinoa in your in the fridge.

This is one of two plant-based breakfasts I posted on The Oz Blog recently that provide plant based protein to bring staying power to your breakfast. See my first pick, Curried Scramble Tofu With Apricot Toast here on The Oz Blog or here among some other amazing soy recipes I posted for Earth Day this year. Let me know what you think!

 

Clean Energy Breakfast: Quick and Comforting, Quinoa Swirled with Almond Milk

Ingredients 1 cup prepared quinoa (according to package directions) 1/2 cup almond milk (or other milk if you prefer) 1/2 cup fresh berries and sliced mango

1/4 tsp cinnamon or nutmeg

(optional) Drizzle of 1/2 tsp honey or maple syrup

Directions Place quinoa in a small bowl. You can heat up the quinoa and almond milk first to enjoy it warm, or keep at room temperature.

Top with fresh fruit. Sprinkle with cinnamon or nutmeg. Drizzle honey or maple syrup on top.