Description: A hearty and nutritious breakfast bowl made with protein-packed quinoa, fresh berries, and a touch of honey for natural sweetness.

• Ingredients:
  • Quinoa (GI: 53)
  • Almond Milk (GI: 25)
  • Mixed Berries (GI: 25)
  • Honey (GI: 55)
  • Chia Seeds (GI: 1)
  • Cinnamon (GI: 7)
• Instructions:
  1. Cook quinoa according to package instructions using almond milk instead of water for added creaminess.
  2. Once cooked, divide the quinoa into individual meal prep containers.
  3. Top each portion with mixed berries, a drizzle of honey, a sprinkle of chia seeds, and a pinch of cinnamon.
  4. Seal the containers and refrigerate for up to 4 days.
  5. When ready to eat, simply heat in the microwave for 1-2 minutes or enjoy cold.
• Flavor Profile: This breakfast bowl is naturally sweet with a touch of crunch from the chia seeds. The cinnamon adds warmth and depth of flavor.
• Serving Size: 1 bowl
• Nutritional Facts:

Nutrient	Amount per Serving
Calories	300
Fat	5g
Protein	8g
Carbohydrates	52g
Fiber	9g
Sugar	15g
Sodium	50mg
Calcium	150mg
Iron	3mg

Type-2 Diabetic Friendly Explanation: This quinoa breakfast bowl is a great option for Type 2 diabetics as quinoa has a low glycemic index, providing steady energy without causing blood sugar spikes. The addition of berries, chia seeds, and cinnamon provides fiber and antioxidants. It is low in fat and moderate in protein, making it a balanced choice for your day.

2. Overnight Chia Pudding

   Description: A creamy and delicious pudding made with chia seeds, almond milk, and a hint of vanilla. Customize with your favorite toppings.

   • Ingredients:
     • Chia Seeds (GI: 1)
     • Almond Milk (GI: 25)
     • Vanilla Extract (GI: 0)
     • Fresh fruits (e.g., berries, sliced banana) (GI: Varies)
     • Nuts or seeds (e.g., almonds, pumpkin seeds) (GI: Varies)
     • Unsweetened shredded coconut (GI: 35)