Breakfast Quinoa with Blueberries

Breakfast Quinoa with Blueberries

Active Time: 2 minutes | Total Time: 20 minutes

Serves:

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Added by Healing Gourmet
on August 02, 2009

Ingredients

Healing Benefits

This Recipe:

Preparation

Rinse quinoa.
Add to saucepan with water.
Bring to a simmer and cook about 15 minutes until the quinoa is tender.
Stir in the blueberries and flaxseeds.
Add stevia to taste.

The Benefits

*Excellent Source of: Magnesium, Folate, ALA Omega-3, Phosphorous, Manganese
*Good Source of: Fiber, Iron, Protein, Zinc, Vitamin B6, Copper, Thiamin
*Preferences: Low Cholesterol, Low Sodium, Low Sugars, Low Saturated Fat, No Citrus, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Legumes, No Molds, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 1.69

Calories: 195

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	4.3 g	*
Saturated Fat	0.45 g	*
Monosaturated Fat	0.98 g	*
Polyunsaturated Fat	2.5 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	909 mg	*
EPA, DHA	0 mg, 20 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	33 g	*
Sugars	3.3 g	*
Fiber	5 g	*
Protein	6.8 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	6.2 IU	0%
Vitamin C	0.04 mg	0%
Vitamin D	0 IU	0%
Vitamin E	1 IU	3%
Vitamin B6	0.25 mg	12%
Vitamin B12	0 mcg	0%
Vitamin K	0.25 mg	0%
Folate	84 mcg	21%
Niacin	0.85 mg	4%
Riboflavin	0.16 mg	9%
Thiamin	0.22 mg	15%
MINERALS
Calcium	41.6 mg	4%
Copper	0.36 mg	18%
Iron	2.2 mg	12%
Magnesium	101.8 mg	25%
Manganese	1 mg	50%
Phosphorous	221 mg	22%
Potassium	288.6 mg	8%
Selenium	4.5 mcg	6%
Sodium	3.6 mg	0%
Zinc	1.5 mg	10%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	14.2 mcg
Beta-cryptoxanthin	0.43 mcg
Lutein + zeaxanthin	118.4 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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