Quinoa, oats, barley and flax seed with stewed prunes

I decided to follow my own recipe for what I would consider a healthy breakfast cereal with protein, carbs and good fat. So I added quinoa for protein, steel cut oats and barley for healthy carbs, and stewed the prunes- for fruit with flax seeds as a healthy omega three oil. It boiled, and then I stored it in containers to have for breakfast for the week. Preparation in diet is important to health and maintenance of weight. It takes the guess work out of eating. I most likely will have this cereal with an additional fresh fruit such as blueberries or a banana. Bananas contain tyrosine- which gets converted to the feel good chemical Dopamine. We can all get off on a good start with healthy food- making a healthy chemicals in the brain, that make us feel good.

Advertisements

Vegetarian sources of Iron

Image

Vegetarian sources of Iron

Here are additional high iron sources from vegetables and legumes. They include one potato, one stalk of broccoli, 1/2 cup of cooked beans or chickpeas, soybeans, quinoa ( 4oz), lentils and cooked spinach ( 1/2 cup) There are many other sources than listed here and shown in the picture. These sources should be taken with vitamin C to increase the absorption of iron. Tea and coffee should be avoided at the time of intake, since they bind iron and may decrease its absorption. Each of the above serving provides 4-8 mg of Iron.

Gluten-free grains and starches

Image

Gluten-free grains and starches

The following are gluten free grains and starches: Amaranth, arrowroot, buckwheat, corn, flax, corn, flours made from seeds, millet, potato and potato starch or flour, quinoa, rice, rice bran, sago, sorghum, soy, tapioca,