Wheat-free, soy-free, nut-free, dairy-free, egg-free
A morning bowl of high-protein quinoa keeps me satisfied much longer than cold cereals or even oatmeal. Better still, my 5-year-old requests this for breakfast almost daily. Keep some plain, cooked quinoa in the refrigerator for other meal bases. Ingredient tips: People with milk challenges often can handle ghee (clarified butter) because it is basically free of casein, or milk protein. Hempseed, available at natural products stores, is an excellent source of protein and omega-3 essential fatty acids. It is best used uncooked, straight from the package, to retain the valuable—but delicate—omega-3s.
258 cal, 30% fat cal, 9g fat, 1g sat fat, 0mg chol, 10g protein, 35g carb, 12g fiber, 12mg sodium