Years ago I noticed if I start my day with a well-balanced, nutritious meal, I’m less likely to overeat later in the day. That's right, a solid breakfast reduces my urge to snack all the way into the evening, between dinner and bedtime!
Breakfast bowls are a delicious concept. This bowl is warm, satisfying, packed full of protein, healthy fats, and fiber, and keeps me full until lunch.
Topping the bowl with sweet goji berries add a delicious flavor and a nice pop of texture. They also contain over 4g of protein, 21 essential minerals, 18 amino acids, and an impressive array of antioxidants.
Don't forget the coconut for the additional fat. Coconut is high in medium chain fatty acids, which are fats that support overall heart health. A specific type of medium chain fatty acid is Lauric acid, which is shown to support immune function and support the body's innate resistance to pathogens. Most importantly, all that fat is important for adding satiety to your meal, and maintaining normal blood sugar levels (fat doesn't raise blood sugar). Limiting the rise in blood sugar means the "crash" is also minimized and that's key to stabilizing your hunger. Here are my other strategies for stabilizing blood sugar levels.
Chia seeds are rich in omega-3 fatty acids and antioxidants. Chia seeds provide 11g of fiber in 1 Tablespoon! One Tablespoon also provides 177mg of calcium, close to 20% of your daily calcium needs. Chia’s also provide phosphorus, manganese, and zinc.
The cinnamon, cardamom, nutmeg mix is delightlful. Cinnamon is known for numerous health benefits, including helping stabilize blood glucose levels.
This breakfast bowl maximizes nutrition in every bite!
Superfood Breakfast Bowl
I N G R E D I E N T S
*makes 2 servings
½ cup of quinoa
1½ cups water
½ cup coconut milk (regular or full-fat)
2 dried Deglet Noor dates (more for added sweetness), seeds removed and chopped
1 teaspoon cinnamon
1/8 teaspoon nutmeg
1/8 teaspoon cardamom
2 Tablespoons seeds or chopped nuts (ie: almonds, pepitas, pecans)
G A R N I S H I D E A S
Shredded coconut, blueberries, dark chocolate chunks or cacao nibs, goji berries, chia seeds, almond butter
For more sweetness, add maple syrup or raw honey
D I R E C T I O N S
1. Rinse quinoa until water runs clear and combine in a medium-size sauce pan with water, coconut milk, and dates.
2. Bring to a boil, then reduce heat to low and simmer for 15 minutes, or until quinoa has started to soften.
3. Add cinnamon, nutmeg, cardamom, nuts/seeds, shredded coconut, and raisins.
4. Cook an additional five minutes, adding water if necessary, until quinoa is soft and fully cooked. You will see the quinoa ball has "popped" open when it's finished cooking.
5. Serve hot and topped with blueberries, goji berries, chia seeds, dark chocolate or cacao nibs and coconut flakes. Add maple syrup or honey to sweeten further if you’d like!
Enjoy!
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
