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Healthy Living Recipes

Deb Morgan: What better way to start a cold winter’s day than with a warm, yummy breakfast straight from the Kripalu recipe corner? Here are two of our latest creations, which are creating quite a buzz with our guests. The first is our baked oatmeal, which you can make with soy milk or cow’s milk and your choice of butter or Earth Balance to create the version that is right for you. The second recipe is a fabulous way to combine nutritionally dense quinoa and eggs in the same dish! Enjoy.

Baked Oatmeal

Makes one 9-inch pan, enough for several breakfasts.

2 tablespoons Earth Balance or butter
3 organic eggs
3½ cups milk or soy milk
2 teaspoons vanilla extract
4 cups rolled oats
½ cup raw cane sugar (or other sweetener)
2 tablespoons cinnamon
½ teaspoon baking powder
½ teaspoon sea salt
¾ cup dried cherries (or other dried fruit)
½ cup toasted slivered almonds or other nut

In a medium bowl, whisk together the softened butter, eggs, milk, and vanilla. In a separate bowl, combine the oats, sugar, cinnamon, baking powder, and salt. Slowly fold the dry ingredients into the wet ones. Use a little butter or Earth Balance to grease a baking pan, and pour the mixture into it. Top with dried fruit and nuts. Bake at 350 degrees for about 25 minutes.

Read Nutritional Notables from Lead Nutritionist Kathie Madonna Swift: Baked Oatmeal

Oats are loaded with water-soluble fiber and beta-glucan, which can lower cholesterol levels. The cinnamon not only adds a hint of sweetness but also can help lower lipid and blood-sugar levels, while the dried cherries offer anti-inflammatory deliciousness!

Quinoa Egg Bake

Makes one 9” baking pan.

1 small onion, diced
2 tablespoons olive oil
1 tablespoon minced garlic

One dozen organic eggs
3 cups milk or unsweetened soy milk
2 tablespoons fresh thyme
1 teaspoon salt
¼ teaspoon back pepper

1 cup quinoa
¼ cup fresh grated parmesan cheese (optional)
4 cups fresh spinach, chopped

Sauté the onion and garlic in olive oil until the onion begins to caramelize. Meanwhile, whisk together the eggs, milk, thyme, salt, and pepper. Wash the quinoa well and drain, then add to egg mixture. Add cheese. When onions are ready, lay spinach in an oiled pan, followed by the onions and then the egg mixture. Cover and bake for 35 to 40 minutes at 350 degrees. As the eggs bake, most of the quinoa will make its way to the bottom of the pan and form a crust—it’s like magic!

Read Nutritional Notables from Lead Nutritionist Kathie Madonna Swift: Quinoa and More

Quinoa—a versatile, amino-acid-rich, gluten-free grain—takes center stage in this recipe and adds B-vitamins and minerals such as magnesium, copper, iron, and manganese. The spinach, garlic, and onions are an immune-boosting trifecta while the eggs contribute choline, a nutrient important for neurological health.

Find more delicious and nutritious recipes in Kripalu Recipes.