Breakfast bowls are a healthy and nutritious way to start your day. Easy and fun to make a breakfast bowl can be adapted to meet your health and nutrition goals if you are vegetarian, vegan or needing a gluten-free diet.  Including a variety of plant- based foods and high-quality protein, a healthy breakfast bowl can have many health benefits helping with digestion, weight loss, glycemic control, lowering of cholesterol levels and blood pressure, boosting energy, improving brain function and cancer prevention. Quinoa Breakfast Bowl with Yogurt, Fruit, and Homemade Granola is a powerhouse of nutrition including a good source of protein, fiber, anti-inflammatory compounds, vitamins and minerals.

Recipe Notes

Homemade Granola: A combination of a variety of nuts (pecans, walnuts, almonds, pine nuts ) and seeds (pumpkin, sunflower, chia, sesame) can be used along with old fashioned oats and unsweetened coconut.

Coconut and Pumpkin Granola

Traditional granola is made with whole oats, a sweetener, and a mix of nuts, seeds, grains, and sometimes dried fruit. Store bought granola is expensive and can be high in calories, sugar, and unhealthy fats. Making your own granola is very easy and more healthy than store bought granola. This homemade granola recipe is made with unsweetened coconut, pumpkin seeds, and is naturally sweetened with maple syrup.

Ingredients:  

3 cups regular old-fashioned oats

¼ cup ground flaxseed

1/3 cup chopped walnuts

1/3 cup sliced almonds

1/3 cup unsalted raw green pumpkin seeds

1 cup unsweetened shredded coconut

2 teaspoons ground cinnamon

1/3 cup maple syrup

¼ cup coconut oil

2 tablespoons brown sugar

1/3 cup orange juice

1 teaspoon vanilla extract

Directions:

• Preheat oven to 300 degrees F.

• Combine the first seven ingredients in a large bowl.

• Combine coconut oil, maple syrup, and brown sugar in a small saucepan. Cook over low heat stirring frequently until combined. Cool slightly and then add orange juice and vanilla.  

• Pour maple syrup mixture over oat mixture, stirring to coat. Spread and press down granola mix in a thin layer onto a large cookie sheet lined with parchment paper. Bake at 300 degrees F for 15 minutes, lightly stir. Bake an additional 10-15 minutes or until light golden brown. Cool completely, before removing from pan.

• Store in an airtight container at room temperature for up to 2 weeks.

Quinoa

Quinoa is a “superfood”, a plant-based complete protein containing all 9 essential amino acids, a good source of fiber and vitamins and minerals -folate, manganese, magnesium, vitamin B6, iron, and zinc. Quinoa is rich in antioxidants and is also gluten-free. Quinoa can be used in a variety of dishes both sweet and savory recipes adding flavor and nutritional value.

Ingredients:

½ cup uncooked pre-rinsed white quinoa

1 cup unsweetened almond milk  

½ teaspoon cinnamon

¼ teaspoon cardamom (optional)

1 teaspoon vanilla

Directions

1. In a small to medium pot combine the quinoa and almond milk together and bring to a medium boil, stirring frequently. Reduce the heat to a low simmer and mix in cinnamon, cardamom, and vanilla. Cover and continue to simmer for 15 minutes or until quinoa becomes translucent and almond milk is absorbed.
2. Remove from heat continue to cover and allow to steam for 5 minutes, and fluff with a fork.

The ratio of dry quinoa to liquid is 1:2. One cup dry quinoa yields 3 cups cooked.

To make the breakfast bowl, start with a base of ½ cup cooked quinoa and 2/3 cup yogurt (dairy or plant-based), top with a ½ cup of granola and then 1/3 cup of a variety of fresh fruit -blueberries, bananas, strawberries.