Folks I have a confession to for you, I do not cook and blog full time and it is not my career. No seriously, I really wish it was, but not possible at this time. I do have another career and day job. I get up pretty early each morning to get ready for my other job and i am pretty much at my office at 7am due to the time difference with the folks I work with. But because of this I create or pack my breakfast and lunch the night before. I am always looking for great breakfasts and lunched for work so I am creating a new category for my creations and calling them “on the run.” Sometimes I do not have much time to eat breakfast or lunch, sometime I have to eat them “on the run” or at my desk. I bring my breakfast and lunch I can eat healthy and also keep my blood sugar stable during the day. I do not like to hit Starbucks to pick up a sugary scone or muffin in the morning that is 300+ calories and gives me a huge sugar spike and then makes me tired two hours later in search for some extra caffeine. I really think there are many folks out there that have the same problem, and always looking for some good ideas.
There are a few things that are important here for me. Breakfast needs to be easy, healthy, low in sugar, and filling. Lunch need to be able to stay fresh from the making of the night before but also be healthy and not make me sleepy. I hate when you over eat during lunch and one hour later you are ready for an afternoon nap at your desk or have to do a caffeine run. Sound familiar? For me that means no pasta or bread for lunch. But lunch also needs to be filling and keep me satisfied for most of the afternoon.
I have been doing this for a few years so I have lots “on the run” recipes and love to share them with you. My first one in this category will be a healthy breakfast muffin.
This one includes Quinoa which has been all over the news recently.
Quinoa is commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient “grain” once considered “the gold of the Incas” because they recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.
If you do a search on Quinoa on Google you will find all kinds of health benefits on it. And I can tell you that these muffins are small but filling. They are not sweet at all, the only sweetness you are basically tasting from these muffins are from the blueberries, otherwise these are moist and nutty. And these muffins are less than 200 calories per muffin.
As usual I am eager to hear what other folks do “on the run.”
Blueberry Quinoa Pecan Muffins
Adapted from New York Times
Yields: 12 muffins | Prep Time: 20 minutes | Bake Time: 25 minutes
1 cup whole-wheat flour
1/2 cup quinoa flour (You can make your own quinoa flour just by grinding quinoa, about 1/4 cup at a time, in a spice mill. Once ground, sift the flour, and then grind any whole quinoa that stays behind in the sifter.)
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
2 large or extra large eggs
1/4 cup maple syrup
3/4 cup buttermilk
1/4 cup canola oil
1 tsp vanilla
1 cup cooked quinoa
1/2 cup chopped pecans
1 cup blueberries
Preheat the oven to 375 degrees with a rack in the middle. Oil 12 muffin cups. Sift together whole-wheat flour, quinoa flour, baking powder, baking soda and salt.
In a medium bowl, beat together the eggs, maple syrup or agave nectar, buttermilk, canola oil and vanilla. Quickly whisk in the flour mixture, then fold in the cooked quinoa, pecans and blueberries. Combine well.
Spoon into muffin cups, filling each two-thirds full. Bake 20 to 25 minutes until lightly browned. Cool in the tins for 10 minutes, then remove from the mold and cool on a rack.