Make one or two whole grains when you have time. I make them over the weekend and put only a little flavor on them so I can use them in different ways over the next week.
Breakfast:
Sautee a couple of finely shredded large kale leaves in olive oil and garlic.
Add your cooked quinoa to the pan and heat through
Season with ground black pepper
Add one poached egg to top. Really solid breakfast of complex carbs, nutrient rich kale and quality protein.
Lunch
Make a salad of greens and cucumbers and avocado
Add a scoop of one of your whole grains
Add another scoop of sockeye salmon
Use a very small amount of olive oil and vinegar of your choice.
Dinner
Sautee vegetable of your choice - maybe onions, mushrooms, green beans, carrots
Prepare a 3-4 oz. piece of wild salmon - bake at 400 for 10 minutes or until done
Make vegetables the largest part of your plate, then add one cup of your grains, and finally the fish.
Note: to prepare quinoa, rinse and place 1 cup in a pan with 2 cups water or broth. Bring to a boil, reduce to a simmer for 15-20 minutes. Remove from heat and fluff with a fork. Easy!
Brown rice: 1 cup brown rice to 2- 1/2 cups water or broth Bring to a boil, reduce and simmer for about 1 hour until liquid is absorbed.