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DETOX WEEK Breakfast Recipe

This week is alllll about DETOXING! If you are anything like me you have divulged a little more than you would have liked over the holidays and are feeling a little “stuffy”. Toxins, by the most basic definition, are any substances that have harmful effects on your body. Toxins are unavoidable in our world of processed food, high stress, and pollution. In the world of chiropractic, we identify “thoughts, traumas, and toxins” as significant causes of body discomfort. Negative thoughts, physical traumas, and environmental toxins all are contributors to disease. With this 100 Day Challenge we are going to help you restore all of these things and get your body ready to take on anything! This isn’t just a challenge, its a complete lifestyle change and we are here to support you every step of the way. This is 100% Chiropractics way of preparing the people of the world with their own ironclad immune system built to save lives! 

Because this week is the kickoff of the challenge, as well as special because of the detox you are going through, I have included two recipes this week! One for breakfast and one for dinner. I will talk about each ingredient and what it helps with, and how it helps to detoxify your system. These two things are my personal favorites and super easy to make! Ingredients can absolutely be substituted for others if you have allergies or preferences. Check in your detox books for a list of approved foods! 

We have also partnered with HelloFresh to help you on your journey. If you would like to sign up with them we have a specific discount code for you! At checkout use the discount code “100PERCENTDOC” for 20% off! HelloFresh offers some great pre-made meals that can be altered to your needs.

The main ingredients for this breakfast recipe are going to be Quinoa and Peaches. Quinoa has come a long way — all the way from the back shelves of health food stores to national supermarket aisles. Its high protein content, sweet and nutty flavor, and delicate texture have made quinoa a popular substitute for starchier pasta and rice (although once you try it, you’re not likely to think of it as a “substitute” again!). Quinoa is an easy grain to love.

I recommend making a big pot of quinoa on the weekends and eat it throughout the week with fruits, curry, grilled vegetables, or braised meat. It’s one of the most delicious, fast-cooking lunch staples we know. Assuming you are going to do that, the breakfast recipe calls for “cooked quinoa”. Please keep that in mind so when you see the cooking time you aren’t surprised when you have to add another 30 minutes to cook the quinoa. 

What Is Quinoa?

Cultivated in the Andes for over 5,000 years, quinoa (pronounced KEEN-wah) has been called “the mother grain” and “the gold of the Incas.” Technically, it’s not a grain but a seed, although it is used in virtually all the same ways as other whole grains. The popularity of quinoa has grown steadily over the years, as people have discovered its pleasant nutty taste and superfood qualities. As a complete protein source also high in iron, magnesium, and fiber, quinoa is not only one of our healthiest pantry staples, but also one that’s incredibly easy and quick to cook.

Which Quinoa to Buy?

I’ve read that there are 1,800 (!) varieties of quinoa, but there are three main types found in markets in the U.S.: white, red, and black. White quinoa has the most neutral, easy-to-love flavor — start with this one if you’ve never tried quinoa before. Red and black quinoa both have their own distinct personalities, and I find them to be a little bolder and earthier in flavor than white quinoa. They’re fun in salads or other dishes where their color really pops! The standard cooking method outlined below will work for any kind of quinoa you find.

Why Rinse Quinoa?

Quinoa has a natural coating, called saponin, that can make the cooked grain taste bitter or soapy. Luckily, it’s easy to get rid of this coating by rinsing the quinoa just before cooking. Boxed quinoa is often pre-rinsed, but it doesn’t hurt to give the seeds an additional rinse at home. Some cookbooks suggest soaking the quinoa, but in our experience this is unnecessary.

Basic Quinoa Facts

  • How much cooked quinoa does one cup dry quinoa yield? One cup dry quinoa yields about three cups cooked quinoa.
  • How much liquid do I need to cook quinoa? To cook one cup quinoa, you need 1 3/4 cups liquid.
  • How long does it take to cook quinoa? One cup quinoa will cook in about 20 minutes.
  • How do I make quinoa less bitter? Nearly, if not all, of the natural bitterness of quinoa’s outer coating can be removed by a vigorous rinsing in a mesh strainer.
  • How do I make better-tasting quinoa? Quinoa is really excellent when cooked in vegetable or chicken broth. Also, add about 1/2 teaspoon kosher salt to each cup dried quinoa when cooking. Try adding other spices and aromatics during cooking as well, like a clove of smashed garlic, a sprig of fresh rosemary, or a dash of black pepper.
  • Can I use my rice cooker to make quinoa? Yes! Just use the same liquid-to-quinoa ratio and follow the instructions on your rice cooker.

 

WHY PEACHES?

Peaches are rich in many vitamins, minerals, and beneficial plant compounds.

They’re easily incorporated into a variety of dishes and may offer impressive health benefits, including healthier skin, fewer allergy symptoms, and improved digestion and heart health.

Peaches also appear to be linked to a lower risk of certain cancers and may boost immunity, protect against toxins, and lower blood sugar levels.

All in all, it’s a fruit well worth adding to your diet. Check out the full article on healthline.com here!

 

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OK, now time for your recipes!

BREAKFAST

Fruit and Quinoa Breakfast Milange

(Cooking time: 20 min, Serves 2, Calories per serving: 340)

**This recipe calls for cooked quinoa! See below for instructions on how to cook and prep the quinoa

 

INGREDIENTS

1/4 cup water

1 tsp. Pure vanilla extract

1 banana (sub peanut butter for keto)

5 oz. frozen peaches (or berries)

1/2 tsp. Cinnamon

1/2 tsp. Nutmeg

1 1/2 cup cooked quinoa (see below for instructions)

1 cup unsweetened nut or oat milk (coconut, almond, macadamia, etc.)

Fresh mint sprig or sliced almonds for garnish (optional)

 

INSTRUCTIONS

  1. Place water and vanilla in large saucepan over low heat.
  2. Add bananas and peaches, stir.
  3. Add in cinnamon and nutmeg and bring to a simmer. Reduce heat and cook until tender, about 7 minutes.
  4. Stir in cooked quinoa and milk. Cook on low for 5-10 minutes.
  5. Add sliced almonds or mint on top for garnish. Serve warm!

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How To Cook Quinoa

(Cooking time: 30 min, Serves 4 to 6, Makes about 3 cups)

 

INGREDIENTS

1 cup uncooked quinoa (any variety — white or golden, red, or black)

1 teaspoon olive oil

1 3/4 cups water or low-sodium broth

1/2 teaspoon kosher salt

 

INSTRUCTIONS

  1. Rinse the quinoa. Place the quinoa in a fine-mesh strainer. Rinse thoroughly under cool, running water. Rub and swish the quinoa with your hand while rinsing. Drain.
  2. Toast the quinoa in a saucepan. Heat the olive oil in a small saucepan over medium-high heat until shimmering. Add the drained quinoa and cook, stirring constantly, to let the water evaporate and toast the quinoa, about 2 minutes.
  3. Add liquid and bring to a boil. Stir in the water or broth and the salt. Bring to a rolling boil.
  4. Lower heat and cook, covered, for 15 minutes. Turn the heat down to the lowest setting. Cover and cook for 15 minutes.
  5. Let stand, covered, for 5 minutes. Remove the pot from heat and let stand for 5 more minutes, covered. Don’t peek!
  6. Fluff and eat! Uncover — You should see tiny spirals (the germ) separating from and curling around the quinoa seeds. Fluff the quinoa gently with a fork and serve. If any liquid remains in the bottom of the pan or if the quinoa is still a bit crunchy, return the pot to low heat and cook, covered, for another 5 minutes, until all the water has been absorbed.

*Storage: Leftover quinoa can be refrigerated in an airtight container for up to 5 days or frozen for up to 2 months.

About the author : 100% Chiropractic

100% Chiropractic is here to support you on your health journey. Reach out to casey@100percentdoc.com for any questions you may have!

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