11. Breakfast Quinoa
If you’re tired of oatmeal, try a nutty-flavored grain that’s not normally thought of for breakfast but makes a delicious protein- and fiber-rich morning meal. Here’s a popular diabetes-fighting recipe from our book The 14-Day No-Sugar Diet.
To make breakfast quinoa, you’ll need:
- 1 cup unsweetened almond milk
- 1 cup water
- 1 cup quinoa, rinsed
- 1 tablespoon butter
- 1 cup blueberries
- 1 cup strawberries, sliced
- ¼ cup chopped raw walnuts
- ½ teaspoon ground cinnamon
- 1 teaspoon honey
To make it, combine almond milk, water, and quinoa in a medium saucepan and bring the mixture to a boil. Reduce heat to between low and medium. Cover and simmer until most of the liquid is absorbed, 12 to 14 minutes. Stir in the butter. Remove from the heat, and let stand for about five minutes. Add the blueberries, strawberries, walnuts, and cinnamon, and mix well. Drizzle with honey, if desired.
12. A Tasty Protein and Fiber Pairing
Protein and fiber are a winning combination for keeping hunger at bay. Here are three super fast low-calorie breakfasts that pair a protein item with high-fiber food.
- Whole grain cereal with ½ cup skim milk and fresh blueberries
- Medium apple with 1 tablespoon of almond butter
- Small pear and a low-fat cheese stick
“There are many healthy versions of whole grain cereal to choose from,” Amidor tells us. “Look for options with at least three grams of fiber per serving. Measure one or two portions of the cereal—depending on your calorie goals—and top [it off] with skim or low-fat milk. Don’t forget to top with fruit for even more fiber to help keep you feeling full.”