Sometimes when you're frazzled, it's easy to turn to tasty junk foods for a quick boost.

But, there are healthier options, including breakfast foods, that can actually reduce stress in your day!

Nutritionist Deborah Enos returned to New Day NW to share a few simples ideas that will have a big impact on your day.

Deborah showed us how to make a vegan stress management quinoa breakfast bowl:

1: Cook up 3 cups of quinoa, using water instead of chicken broth and store in your refrigerator for use throughout the week.

2. Fruit compote: add 2 cups of berries to a small sauce pan on medium heat. Add in ¾ cup of water and heat & stir until desired consistency. Store in refrigerator for use throughout the week.

3. Sauté’ 1 cup of raw pumpkin seeds (Trader Joes) in 1 Tbs. of coconut oil in a sauté pan on medium. When the seeds get hot, they might “pop” out of the pan so if they do, take cover, ha-ha. I like my seeds to turn a little brown, so probably about 3-4 minutes on medium heat. Make sure you stir so they don’t get too toasted.

3. In a small sauce pan, add 1 cup of the cooked quinoa and heat on medium heat. Add a little water if it’s too thick.

4. Add the quinoa to a breakfast bowl, pour ½ cup of the compote over the quinoa and sprinkle with ¼ cup of the pumpkin seed mixture. Drizzle with a little bit of honey and enjoy!

Deborah also suggested trying snacks like Tillamook Greek yogurt-farm style Greek yogurt, Truth Bar and Natural Calm drink by Natural Vitality.

To learn more about Deborah Enos, visit her website.