DASH Diet : Breakfasts - 30-Minute Breakfast Pizza (part 3) - 5-Spice Quinoa with Apples and Raisins, Yogurt Parfaits

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3. 5-Spice Quinoa with Apples and Raisins

A simple, hot, and filling breakfast especially great in fall and winter. Keep the peel on the apple for added nutrients and fiber. If you prefer softer fruit, add during cooking time rather than after.


1 cup uncooked quinoa

1 cup water

1 cup unsweetened apple juice

12 teaspoon ground 5-spice powder

1 medium apple, chopped

14 cup seedless raisins

  1. Measure quinoa, water, apple juice, and 5-spice powder into a saucepan. Bring to a boil over high heat.

  2. Once boiling, reduce heat to medium-low, cover pot, and simmer for 15 minutes.

  3. Remove from heat, stir in apple and raisins, and serve immediately.

Per Serving | Calories: 207 | Fat: 2 g | Protein: 5 g | Sodium: 11 mg | Fiber: 4 g | Carbohydrates: 43 g | Sugar: 16 g

4. Saturday Morning Pancakes

Weekends were made for hot, fluffy pancakes. This tried-and-true recipe is great with any type of flour, and can be adapted for vegans by using nondairy milk and egg replacement powder.


11⁄3 cups white whole-wheat flour

14 cup sugar

1 tablespoon sodium-free baking powder

112 cups low-fat milk

1 egg white

1 tablespoon canola oil

1 tablespoon pure vanilla extract

Breakfast on the Go!

Life on a low-sodium diet can be inconvenient. Save yourself hunger and hassle by doubling pancake or waffle recipes on the weekends. Place leftovers between small sheets of waxed paper, store in plastic bags, and freeze. A frozen pancake or waffle will defrost in minutes.

  1. Measure the flour, sugar, and baking powder into a mixing bowl and whisk well to combine.

  2. Add the milk, egg, oil, and vanilla. Mix well and let sit for 1–2 minutes to thicken.

  3. Place nonstick griddle or skillet on stove and turn heat to medium. Pour batter onto heated griddle. When pancake has bubbled on top and is nicely browned on bottom (approximately 2–4 minutes), flip over. Brown on second side another 2–3 minutes. If pancakes are browning too quickly, lower heat.

  4. Repeat process with remaining batter. Serve pancakes warm.

Per Serving | Calories: 266 | Fat: 5 g | Protein: 9 g | Sodium: 56 mg | Fiber: 4 g | Carbohydrates: 46 g | Sugar: 17 g

5. Yogurt Parfaits

Healthy, filling, and well-balanced, this breakfast is more of a suggestion than a recipe per se. Feel free to embellish according to season and personal preference.


1 cup low-fat yogurt

1 ripe banana, peeled and sliced

12 cup fresh blueberries

14 cup low-fat, low-sodium granola

Breakfast Cereal Alert

Breakfast cereals are highly processed foods and often contain large quantities of sodium. Before selecting a cereal, it’s important to check the nutrition facts carefully. Just because a cereal contains whole grains does not necessarily make it good for you. Many supposedly healthy cereals contain more than 140 mg of sodium per serving. Read nutrition labels; don’t believe the hype.

  1. Spoon yogurt evenly into 2 small bowls or glasses, top with fruit and cereal.

  2. Serve immediately.

Per Serving | Calories: 208 | Fat: 3 g | Protein: 8 g | Sodium: 58 mg | Fiber: 2 g | Carbohydrates: 38 g | Sugar: 20 g

6. Brown Sugar Cinnamon Oatmeal

A sweet and creamy oatmeal as delicious as those instant packets, but without the high sodium and artificial additives. And only 5 minutes from start to finish; it’s a win-win you’re sure to love.


2 cups low-fat milk

112 teaspoons pure vanilla extract

11⁄3 cups quick oats

14 cup light brown sugar

12 teaspoon ground cinnamon

  1. Measure the milk and vanilla into a medium saucepan and bring to a boil over medium-high heat.

  2. Once boiling, reduce heat to medium, stir in oats, brown sugar, and cinnamon, and cook, stirring, 2–3 minutes.

  3. Serve immediately, sprinkled with additional cinnamon if desired.

Per Serving | Calories: 208 | Fat: 3 g | Protein: 8 g | Sodium: 58 mg | Fiber: 2 g | Carbohydrates: 38 g | Sugar: 20 g

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