Summer Dairy breakfast: Yogurt with quinoa and a mango-pineapple topping

Dairy for breakfast is this week’s challenge. Choose from milk, yogurt or quark. And also Skyr or cheese. These are all calcium and vitamin B12 sources. Choose natural flavoured options that are low-fat. They contain less saturated fat and less added sugar.  

Also a healthy choice are dairy-free options like plant-based (soy)yogurt. They are often fortified with vitamin B12 and calcium.  

Below you will find a recipe for a dairy breakfast: Yogurt with quinoa and a mango-pineapple fruit topping.

Quinoa

Quinoa is included in the Wheel of Five. In which it forms a nutritious and versatile addition to bread and grains. Although the seeds of the quinoa plant look like cereal grains and are prepared as grains, they are not actual grains. They are gluten-free pseudo-grains.  

Quinoa is also known as millet or rice of the Incas. Quinoa has been growing in Central and South America for centuries, especially in the Andes. And more recently in Europe as well.

Once cooked (with twice as much water as quinoa), a mild taste and a firm texture can be expected. You can add it to any meal instead of rice, oatmeal or pasta. Also for breakfast, for example served with dairy and (dried) fruit.

Recipe

Yogurt with quinoa and a mango-pineapple fruit topping

Breakfast, 2 servings

Ingredients

  • 6 tablespoons quinoa, cooked and cooled
  • ½ mango, diced (fresh or frozen)
  • 2 slices of pineapple, diced (fresh or from the frozen)
  • 250 ml semi-skimmed yogurt or Skyr for a less fatty variant
  • Optional: 1 teaspoon of chia seeds (13 kcal; 1 g of fiber)

Preparation

  1. Thaw the fruits 5-10 in cold water if necessary.
  2. Add the quinoa to the yogurt. Stir. Add some of the fruit. And optionally chia seed.
  3. Divide the quinoa yogurt between 2 bowls.
  4. Top the quinoa-yogurt with the remaining pieces of mango and pineapple.

Condiments:

  • Extra fruit
  • More quinoa
  • Vanilla to flavour the quinoa whilst cooking
  • dried fruit
  • Grated coconut
  • Jam for the yogurt or fruit.

Nutritional value per serving quiona-yogurt (without seasoning/condiments):

Energy (kcal) Fat (g) Saturated fat (g) Protein (g) Carbohydrates (g) Fiber (g) Salt (g)
252 2,2 0,21043,75,20,16

Nutritional value per serving of quinoa-skyr (without seasoning/condiments):

Energy (kcal)Fat (g)Saturated fat (g)Protein (g)Carbohydrates (g)Fiber (g)Salt (g)
2871,90,218,743,75,20,20

Complete this breakfast* with:

  • tea without sugar
  • coffee
  • water
  • fruit water
  • juice

*This breakfast contains fruit, at least 5 grams of fiber per single portion and less than 400 calories (kcal). And no salt or sugar is added.

Nutritional advice

Quinoa is protein-rich. It actually contains all eight essential amino acids, including tryptophan, that you need to build muscle. It also contains slow carbohydrates, fiber, B vitamins. As well as magnesium, iron and potassium.

Preparation

A single serving of quinoa: 75 grams of uncooked = 150 grams (5 tablespoons), cooked.

  1. Rinse the quinoa in a strainer under running water.
  2. Boil the quinoa in the double amount of water cooked in about 15 minutes.
  3. The grains are cooked when they are translucent with a white ring around them.

One last thing

This recipe is meant to inspire you. Use it as a base to create your own recipe. Try it out. You don’t have to follow it exactly. Choose what best suits you.

For help, you can contact me. I can help you balance components and nutritional values, depending on your goal. Contact me and make an appointment.