Breakfast

Quinoa is a mystery for those not familiar with it, but it is actually surprisingly easy to prepare, if you know the basics. Once you have cooked plain quinoa, you can add it to any number of recipes, from soups, salads, casseroles, and more. 

In fact, quinoa preparation is not that different from other grains such as rice. But don’t be fooled by appearances. Quinoa is what is known as a “pseudocereal,” which basically means that it looks and acts like a grain, but is actually of a different composition. 

In fact, it is botanically related to both amaranth and spinach. Instead of being mostly starchy, it is a combination of carbohydrates, with a relatively high protein level, and is much more nutritious than other grains like rice. 

Quinoa is rich in vitamins and minerals such as protein, dietary fiber, B vitamins and more. It is a rich source of manganese and phosphorus, as well as a source of dietary fiber, folate, iron, zinc, and magnesium.

Quinoa is actually a flowering plant in the amaranth family. The edible seeds are the part of the plant harvested and used, which explains why it has a much more nourishing chemical composition than most grains.  Especially refined grains that have had much of the fiber and nutrients processed out of them. 

Additionally, quinoa is gluten-free, making it a great choice for those living with gluten intolerance, and looking for alternatives to glutinous grains.

Quinoa is a high source of plant antioxidants known as flavonoids. These important components have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects in animal studies, and are widely believed to be similarly beneficial to the human diet. 

In today’s world, with its many inflammation-causing triggers such as sugars, gluten, yeast, dairy products, caffeine, and pollution, introducing a healthy staple food that can counteract inflammation is just good sense. And when you get used to quinoa’s nutty flavor, you will come to love the taste as well.

Another health benefit of quinoa is that is has been shown to improve metabolic function. That is a big plus for anyone, especially those interested in maintaining or achieving a healthy weight. 

It does, however, have high carbohydrates, similar to grains, but with the addition of protein levels unmatched by grains. So if you want to integrate quinoa into a diet, swap out similar sized portions of grain for quinoa. 

You won’t get to eat much more of a grain portion in your diet, but that portion will be packed with higher levels of dietary fiber and protein, along with the metabolism-boosting effects of quinoa; and higher levels of all the vitamins and minerals listed above. 

Additionally, quinoa has a low glycemic index, which means that it breaks down into sugars in your body more slowly and steadily, avoiding blood sugar spikes, and the cravings and mood swings that go along with them. It also means that it is a great food to introduce to your diet if you are controlling diabetes or if you are prediabetic and looking to avoid the disease. 

Most of the world’s quinoa is produced in South America, where for generations it has been a nutritious staple food for the indigenous people. Hence the “Wondergrain of the Andes” title. 

In recent decades, quinoa has become ubiquitous amongst health food enthusiasts, and even more recently has taken a prominent place in restaurants, cookbooks, and menus, beyond the world of the “health nut”. 

That’s right, quinoa is mainstream now, and we will show you in this article how easy it is to prepare, and start to substitute quinoa for bulky, nutritionally empty grain products such as pasta, white rice, and more. Actually, according to wikipedia, quinoa crop prices have tripled between 2006-2013, due to its increasing mainstream popularity. 

So how is it done? Cooking quinoa is really very simple, but we will add a trick that will guarantee you fluffy quinoa every time. The general rule for quinoa preparation is like rice — 1 part quinoa to 2 parts water. 

However, if you cook quinoa like rice, covered, you are likely to come up with a soggy product. And since you and your family may not yet have acquired a taste for quinoa, you want to make sure that the texture is optimal, to help you in your quest to integrate this wonderful food into your diet.

Therefore, we recommend the following method, start with one cup of quinoa. Rinse well in a very fine strainer, and drain out as much of the water as possible. Add to a pot with 2 cups of water, and bring to a boil. 

Remove the lid, and keep on a low flame until all the water has been absorbed into the quinoa, and remove from heat. Make sure not to overcook, as you will end up with a burned layer on the bottom which will not taste good. 

Replace the lid, allowing the quinoa to steam for about 5-10 minutes, until fluffy. The final steaming stage makes those little grain-like seeds “pop”, achieving that fluffy texture. 

Too little water, and quinoa will be hard and appealing; too much water and you will have some soggy quinoa on your hands. So that’s it! You now have the perfect method for preparing quinoa.

Once it is made, you can add whatever vegetables you love to make a delicious salad. From greens like lettuce and kale, garbanzo beans or other legumes, to a quinoa tabouli of parsley, mint, and tomatoes, the options are endless. 

Lemon and lime both soften the flavor of quinoa, making it more palatable to those not used to the flavor, and of course, a little salt and olive go along way in making your quinoa salad maximum delicious.

Serve quinoa next to other foods as you would a grain. Drizzle a little olive oil and some salt, and serve alongside chicken, fish or grilled vegetables, or in the bottom of a wide bowl as the base for a stew.

If you want to make soups with quinoa, it’s even easier. Just rinse the quinoa and dry, and add to any soup recipe for a thicker consistency and added nutrition. Examples include tomatoey soups such as minestrone, any vegetable soup, bean soups, and more. 

The rule is, adding quinoa will work for chunky soups, but will be less delicious in smooth soups such a blended butternut squash, tomato bisque, and similarly smooth consistency soups where the texture of the quinoa is likely to stand out. 

But for any stew or veggie-based soup, just add half a cup of raw, rinsed quinoa (or more if you are doing a large pot), to your soup while cooking — about 30 minutes before you are ready to serve or remove from the heat. Here’s to your health!

Read Other Related Article:

• How To Freeze Broccoli
• How to Shred Chicken

Last week one of my friends posted the pictures below on her Facebook page showing one of her favorite snack/breakfasts.  She is a busy mom of two beautiful little girls and also a healthy eater in general but understands how tough it is to get good stuff in your diet that isn’t expensive or too time consuming.  I asked her permission to share the photos and the recipe here with you and she gladly consented.  She did mention she found the recipe originally on Pinterest but has adapted it a bit to suit their needs.  I can see how you could easily do the same by adding your preference of veggies, cheese or seasonings.

Patty’s Easy Egg White Breakfast Poppers:

Liquid Egg Whites
Organic Baby Spinach
Organic Grape Tomatoes
Shredded Colby Cheese
Salt & Pepper 

Spray a mini muffin pan with non stick spray.  Fill cups 1/2 full with veggies of your choice.  (She used 2-3 baby spinach leaves & 2 grape tomato halves).  Finish filling muffin cup with liquid egg whites.  Sprinkle tops with shredded cheese and sprinkle with salt and pepper and any other seasonings that you prefer.  

Bake at 375 degrees for 10-15 minutes or until egg is set and tops are lightly browned.  Remove from oven and let cool a couple of minutes before removing from muffin tin.  Store in airtight container in refrigerator.  Reheat for 45-60 seconds in the microwave. 

NOTE:  I think great additions would be some precooked and crumbled/diced turkey sausage or turkey bacon.  Perhaps diced sauteed onions, bell peppers or mushrooms.  Shredded seasoned chicken, shredded beef and a bit of taco seasoning for a little different flavor as well.  These are a great easy to adapt and low calorie yet filling snack or breakfast option.

If you are looking for more delicious breakfast ideas that fit into the Weight Watchers FreeStyle program, this list is perfect!

These 75 FreeStyle Weight Watchers Breakfast Ideas and Recipes are ideal for your meal plan. From classic egg recipes to the best breakfast cookies, this list is a perfect place to begin!

75 FreeStyle Weight Watchers Recipes for Breakfast

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Planning ahead is really the key to Weight Watchers success, in my opinion. So, while many of these recipes are ready in just a few minutes, I know many can also be prepared well in advance.

Just freeze in portions, and pop in the microwave to heat up on the morning you are ready to enjoy them.

Some tools to help make these recipes:

• Instant Pot Duo60 6 quart
• Silicone Muffin Pans
• Phillips Air Fryer
• Silicone Egg Poacher Cups
• Everything but the Bagel Seasoning

Zero FreeStyle SmartPoints

• Zero Point Muffin Tin Eggs from You Brew My Tea
• 2-Ingredient Pancakes from Slap Dash Mom
• Strawberry FroYo Bark from Keeping on Point
• Hard Boiled Eggs in the Instant Pot or Air Fryer from Meal Planning Mommies

1 FreeStyle SmartPoints

• Weight Watchers Quiche from Slap Dash Mom
• Veggie Egg Scramble from You Brew My Tea
• Breakfast Casserole from Slap Dash Mom
• Greek Yogurt Pancakes from Four Sisters Dish
• Peanut Butter Jelly FroYo Bark from Keeping on Point
• Yogurt Parfait from Keeping on Point
• Ham and Cheese Egg Cups from Emily Bites
• Spicy Sausage Egg Muffin from Daily Dose of Pepper
• Easy Eggs in a Mug from Dash of Herbs
• Citrus and Pomegranate Winter Fruit Salad from Simply Nourished Living

2 FreeStyle SmartPoints

• Easy Baked Omelet from You Brew My Tea
• Nutella Banana Wontons from Keeping on Point
• Instant Pot Breakfast Casserole from Midlife Healthy Living
• Turkey Sausage and Cheddar Omelet from Emily Bites
• Pecan Pumpkin Pinwheels from Drizzle Me Skinny
• Banana Oatmeal Jam Muffins from Drizzle Me Skinny
• Microwave Broccoli Cheddar Omelet from Slender Kitchen
• Ham and Cheese Egg Muffins from Slender Kitchen
• Skinny French Toast Muffins from Dash of Herbs
• Eggs Pizzaiola from Skinnytaste
• Bacon Apple Pie Weggo from If You Have An Egg

3 FreeStyle SmartPoints

• Apple Cinnamon Muffins from You Brew My Tea
• 2-Ingredient Bagels from Slap Dash Mom
• Baked Chocolate Donuts from Keeping on Point
• Egg Salad Sandwiches from Meal Planning Mommies
• Easy Bagel Recipe from Skinnytaste
• Crab Cakes Benedict with Avocado Relish from Skinnytaste
• Raspberry Peach Baked Oatmeal Singles from Emily Bites
• Apple Streusel French Toast Muffins from Emily Bites
• Cranberry Lemon Loaf from Drizzle Me Skinny
• Blueberry Cream Cheese Muffins from Drizzle Me Skinny
• FlatOut Eggs Benedict from Drizzle Me Skinny
• Low Carb Cinnamon Apple Pancakes from Slender Kitchen
• Protein Packed Oatmeal Waffles from Slender Kitchen
• Homemade Fruit & Nut Bars from Slender Kitchen
• Loaded Baked Potato Bites from Daily Dose of Pepper
• Skinny Strawberry Waffle Shortcake from Simply Nourished Living
• Easy Breakfast Casserole from If You Have An Egg
• Bacon Egg and Hashbrown Stacks from Weight Watchers

4 FreeStyle SmartPoints

• Apple Cinnamon Oatmeal from You Brew My Tea
• Molasses Glazed Ham Steaks from Meal Planning Mommies
• 4-Ingredient Flourless Banana Nut Pancakes from Skinnytaste
• Oatmeal Raisin Baked Oatmeal Singles from Emily Bites
• Banana Bread from Emily Bites
• Lemon Coconut Donuts from Drizzle Me Skinny
• Lightly Glazed Sour Cream Donuts from Drizzle Me Skinny
• Double Chocolate Banana Bread from Drizzle Me Skinny
• Bacon Bell Pepper Frittata from Daily Dose of Pepper
• Make Ahead Breakfast Sandwiches from Daily Dose of Pepper
• Quick and Easy Banana Oat Muffin from Recipe Girl
• Cauliflower Crust Bacon Egg Pizza from Recipe Girl
• Crustless Brie and Vegetable Egg Bake from Recipe Girl
• Warm Bacon Breakfast Salad from If You Have An Egg
• Bacon Egg and Cheese Grits from if You Have An Egg

5 FreeStyle SmartPoints

• Open Faced Apple Ham & Swiss Melt from Meal Planning Mommies
• Delightfully Baked Apples from Skinnytaste
• Blueberry Oatmeal Muffins from Skinnytaste
• Sheet Pan Home Fries from Skinnytaste
• Whole Wheat Pancakes from Skinnytaste
• Strawberry Avocado Toast Flats from Emily Bites
• Bacon Egg and Cheese Breakfast Pastries from Emily Bites
• Apple Cinnamon Slow Cooker Oatmeal from Emily Bites
• The Best Microwave Oatmeal from Slender Kitchen
• Slow Cooker Hashbrown Spinach and Ham Casserole from Slender Kitchen
• Apple Dumplin’ Bubble Up from Daily Dose of Pepper
• Pumpkin Pie Oatmeal from Daily Dose of Pepper
• Spiced Apple Breakfast Casserole from Weight Watchers

6 FreeStyle SmartPoints

• Weight Watchers Friendly Cappucino Chocolate Chip Muffins from Meal Planning Mommies
• Grilled Hawaiian Bagel Panini from Meal Planning Mommies
• Smoked Sausage Chilaquiles from Emily Bites
• Maple Bacon Breakfast Wraps from Emily Bites
• Blueberry Lemon Waffles from Drizzle Me Skinny
• Breakfast Enchiladas from Daily Dose of Pepper
• Egg and Bacon Breakfast Burritos from Weight Watchers

There you have it, our list of 75 easy and simple WeightWatchers breakfast recipes! If you are new to Weight Watchers, check out our tips on the Weight Watchers FreeStyle and Flex Plan Updates.

Make sure you check out our One Week FreeStyle Weight Watchers Menu Plan and Vegan FreeStyle Weight Watchers One Week Menu Plan for more meal planning ideas. If you are looking for more great recipes, don’t forget to join our Weight Watchers Support Group on Facebook!

More Weight Watchers Recipes:

• 75 Delicious Weight Watchers FreeStyle Recipes
• 100+ Delicious Weight Watchers Recipes
• 25 Weight Watchers Pumpkin Recipes
• 35 Easy Weight Watchers Soup Recipes
• 25 Weight Watchers Lunch Recipes

This Weight Watchers Blueberry Muffin Recipe is a favorite for everyone!  It’s so easy, and low point! In fact, a single muffin is only 1 SmartPoint.  How is that even possible?  Oh, friends, let me let you into a little secret of mine below about a great ingredient that is super flexible and delicious!

Weight Watchers Blueberry Muffin Recipe

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So, you want to know how to make this miracle muffin that is only 1 Weight Watchers SmartPoint each?  It’s really easy.  You can make all kinds of muffin recipes with this basic ingredient.  Kodiak Protein Packed Flapjack & Waffle Mix.  The thing is, this stuff is just amazing.  It’s like almost any other ready made pancake mix out there, with one exception.  This one is loaded with protein.  That means that it is lower in SmartPoints than some other options out there, but mostly that it keeps you full for longer.  Huge win in my book!

4.7 from 11 reviews

3 Ingredient Blueberry Muffin Recipe

 

Print

Prep time

5 mins

Cook time

15 mins

Total time

20 mins

 

Serves: 12

Ingredients

• 1½ cups Kodiak Protein Packed Flapjack & Waffle Mix
• ½ cup water
• 1 ripe banana, mashed
• ½ cup fresh or frozen blueberries
• 1 teaspoon cinnamon (optional)

Instructions

1. Preheat oven to 350 degrees
2. Spray muffin tin or silicone muffin pan with non-stick spray
3. Mash banana in a medium bowl and mix in water, pancake mix, and cinnamon.
4. Fold in blueberries
5. Add ¼ cup batter to each muffin cup
6. Bake at 350 degrees for 12-15 minutes or until golden

3.5.3229

6 large muffins at 2 SmartPoints per muffin on FreeStyle, Flex, Your Way, and Beyond the Scale

This is a basic blueberry muffin recipe, but you can easily add a bit of Stevia to it if you prefer something sweeter.  No, it doesn’t end up as cake-like in texture as a traditional muffin.  I admit, calling it a muffin may b e a bit of a stretch. However, if you are wishing for an easy to portion and easy to grab and go breakfast or snack – this is ideal.

Alternative Kodiak Muffin Ideas: 

There are a ton of Kodiak Mixes available that can create the super fun and easy options for breakfast and snacks.  If you follow the Mudhustler Facebook Page, you’ll see many of his special creations using the mix for waffles, donuts, and similar.  I prefer using just the basic ingredients to create my muffins and don’t do well with the added protein powder in them that he recommends.  So, my recipes here are a bit more simplistic but especially tasty.

Check out these other flavors:

• Kodiak Dark Chocolate Flapjack & Waffle Mix – Add mini chocolate chips, coconut flakes, blueberries, cherries, or strawberries to this mix for unique and yummy muffins.
• Kodiak Crunchy Peanut Butter Flapjack & Waffle Mix – Add in banana, mini chocolate chips, or apple bits to this mix for a fun combination that is delicious.

When I make these blueberry muffins, I like to make a large batch.  This recipe is great for 12 muffins, but you can double or triple it easily to make larger amounts.  I then store in my Tupperware Snack-Stor® Large Container since it will hold a considerable amount of muffins, and keep in the bottom of my refrigerator.  All I have to do is pop the top and grab 2-3 out for breakfast, or 1-2 for a snack!

I am pretty sure you are going to love how convenient these are to make.  There is nothing as nice as having a sweet treat in your breakfast or lunch that is only 1 SmartPoint!

More Weight Watchers Recipes:

• Weight Watchers Cake Mix Cookies
• Weight Watchers Nutella Cookies
• Weight Watchers Cranberry Banana Bread
• Weight Watchers Banana Coconut Muffins