Tuesday, 29 November 2016

Recipe: Superfood breakfast bowl

For the past couple of months, I've eaten the very same breakfast every day. It's safe to say that I'm obsessed. There's something so reassuringly easy about the repetition, and something unexpectedly delicious about this particularly recipe that I don't seem to be bored yet.

You can make it the night before for a speedy morning meal, it's portable, plus, it's packed with some of the most healthy foods on the planet. Superfood is a term that can be bandied about without much substance, but here's why I think this breakfast deserves to be described as such:

Oats – Low to moderate GI, oats fill you up and keep glucose levels stable, and they are packed with fibre, shown to reduce cholesterol. About 12% of the energy from oats is protein, while 20% comes from healthy, unsaturated fat containing vitamin E, a disease-fighting anti-oxidants, along with potassium, calcium, manganese, phosphorus, vitamin B1 and zinc.

Chia seeds – 
A tablespoon of chia seeds contains more calcium than a glass of milk, more Omega 3 than salmon and more anti-oxidants than blueberries. Chia seeds also contain lots of fibre, protein and micronutrients. And, as well as boosting energy, the nutrients have been proven to help heart health and joint function, encourage a healthy digestive system.

Berries – Blueberries are a good source of vitamin K. They also contain vitamin C, fibre, manganese and other antioxidants (notably anthocyanins). Some nutritionists believe that if you make only one change to your diet, it should be to add blueberries for their high levels of antioxidants. Die-hards claim blueberries can help protect against heart disease and some cancers, as well as improve your memory. And they are a brilliant option for providing sweetness without adding sugar/alternatives/artificial sweeteners.

Pumpkin seeds – These green seeds are high in fat (14g per ounce) and relatively low in fibre (2g), but make up for it with nearly 10g of protein and a slew of minerals, including half or more of the daily recommended doses of copper, magnesium, manganese and phosphorous. They’re also a close second to hemp when it comes to zinc.

And it's a hefty bowl of goodness that clocks in at less than 300 calories.

Want the recipe? Sure you do!

Superfood breakfast bowl

28g oats
14g chia seeds
2/3 cup (160ml) milk – I use oat milk
1/4 tsp vanilla powder – I've just discovered Ndali vanilla powder which is six whole pods finely ground in each pot, but if you can't get this any extract, paste or similar will do
pinch salt
150g berries – blueberries, raspberries and strawberries are my berries of choice
14g pumpkin seeds
1 tbsp shredded coconut

1. Mix together the oats, chia seeds, vanilla powder and salt, and then add the milk. Stir well and set aside. The chia seeds will slowly absorb the milk so give yourself at least 20-30 minutes for this step. Give it a stir every so often. If you prefer a warmer breakfast, heat the milk first.

2. Top with your berries.

3. Toast the pumpkin seeds in a little pan until they plump up and begin to brown. Scatter on top of the oats/berries.

4. Toast the coconut in the warmed pan (it only takes seconds) before scattering over your breakfast bowl.

And the brilliant thing about this breakfast is that it's portable. Recently, I was running late so transferred my breakfast bowl into a Ball preserving jar and popped it into my backpack. When I arrived at work, a colleague said 'ooh, is that one of those Pinterest breakfasts?'. Borne only of my tardiness, I suppose it was!

What do you like to eat for breakfast? Do you think it's the most important meal of the day?

Disclosure: Ball sent me their latest range of preserving jars for this post which I love and am happy to promote here!
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