Let’s Eat: Set the menu for a successful new year

By Heidi Sutton

If your goals for the new year include a healthier lifestyle and added nutrition, your mission is likely to start with a refreshed menu. Add a few newfound breakfast favorites to this year’s rotation like the following Mixed Berry-Lime Smoothie Bowl with banana and granola, Chai Quinoa Protein Breakfast Bowl and Strawberry Oatmeal Smoothie to power each day and propel yourself toward wellness success to make 2024 your best year yet.

Mixed Berry-Lime Smoothie Bowl

YIELD: Makes 3 cups

INGREDIENTS:

1 banana

1/2 package (6 ounces) blackberries

1/2 lime

2 cups frozen mixed berries

1 cup plain Greek yogurt

4 fluid ounces whole milk

1/8 cup honey

1/4 teaspoon ground cinnamon

2/3 cup of your favorite granola

DIRECTIONS: 

Wash and dry banana and blackberries. Peel and thinly slice banana; set aside. Zest and juice lime into blender. Add frozen mixed berries, yogurt, milk, honey and cinnamon. Blend on high speed until smooth, 1-2 minutes. To serve, divide smoothie between bowls and top with banana, blackberries and granola.

Strawberry Oatmeal Smoothie

YIELD: Makes 1 serving

INGREDIENTS:

1/2 cup rolled oats

1 banana

14 frozen strawberries

1 cup soy milk

1 1/2 teaspoons sugar

1/2 teaspoon vanilla extract

DIRECTIONS: 

In blender, grind oats. Add banana, strawberries, soy milk, sugar and vanilla extract then blend until smooth. Pour into glass or to-go container and serve.

Chai Quinoa Protein Breakfast Bowl

YIELD: Makes 1 serving

INGREDIENTS:

1 cup pre-rinsed uncooked quinoa

2 cups milk

1 egg white

1 1/2 tablespoons brown sugar

1/4 teaspoon pure vanilla extract

1/4 teaspoon ground cardamom

1/4 teaspoon ground cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon nutmeg

2 dashes ground cloves

shredded or flaked coconut for garnish

almond slivers for garnish 

DIRECTIONS: 

Bring 2 cups of milk to a full simmer in a small saucepan. Add quinoa, return to a simmer and reduce heat to low. Cover, leaving a tiny crack for steam to escape, and simmer until about two-thirds of the milk has been absorbed, about 15 minutes. Remove from heat and stir in egg white, brown sugar, vanilla and spices. Return pan to stove, covering again with a tiny crack for steam to escape, and continue to cook on low until almost all the milk has been absorbed, about 5 minutes. 

Garnish with coconut flakes and almond slivers if desired.