Karla Tafra
Cold mornings go hand in hand with warm breakfasts and these 5 warming and nourishing bowls will get you ready to start the day on a positive note.
Baked Apple Oats
Overnight oats are great, but have you ever had a bowl of warm creamy goodness, topped with caramelized baked apples and drizzled with peanut butter? If the answer is no, here’s a simple way to make it and fall in love with your soon-to-be, new favorite breakfast.
Ingredients:
- 1 cup rolled oats (or 4 packets of oatmeal)
- 3 cups water
- 1 Tbsp coconut oil
- 1 Tbsp maple syrup
- 1 Tbsp plant-based milk of choice
- Pinch of salt
- 1/2 tsp cinnamon
- 1/2 tsp nutmeg
- 1 medium-sized apple, sliced
- 1 Tbsp coconut sugar
- 1 Tbsp peanut butter
Instructions:
- Preheat the oven to 350°F and add the sliced apple into a small ramekin. Coat with coconut sugar and 1/2 tsp cinnamon and bake for 30 min, or until the slices become soft. You can also do this in a big batch with 5-6 apples and save them for other desserts.
- Meanwhile, place the water into a saucepan with a pinch of salt and bring to a boil.
- Toast the oats in coconut oil for 2-3 min and then add them to the boiling water, reducing the heat down to a simmer.
- Simmer for 5 minutes, then turn off the heat and leave them to absorb the water. Stir occasionally to make them creamy.
- Add in the maple syrup, 1 Tbsp of milk, nutmeg, and the rest of cinnamon and stir through.
- Serve between 2 bowls and top with a few slices of the baked apple.
- Finish with a drizzle of peanut butter.
- Enjoy!
Hearty Harvest Bowl
Some people like their breakfasts to be sweet, but some go for that hearty savory flavor, and this nourishing harvest bowl is definitely for the latter. The decadent combination of caramelized sweet potato, carrots, and spinach, topped with a poached egg and avocado is just about as perfect as it can get.
Ingredients:
- 1/2 medium sweet potato, cut into cubes
- 1 large carrot, cut into cubes
- 1 Tbsp honey or maple syrup
- 1 cup spinach
- 1 egg
- 1/2 avocado
- 1 tsp sesame seeds
- pinch of salt and black pepper
Instructions:
- Preheat the oven to 425°F and toss the sweet potato and carrot cubes on a baking tray lined with parchment paper. Coat in honey or maple syrup and bake for 30 min, or until soft and caramelized on the edges.
- Meanwhile, saute spinach in a pan until it wilts down and add into a bowl.
- Top with caramelized sweet potato and carrot.
- Poach the egg and add it on top of the vegetables, together with 1/2 sliced avocado and sprinkle with sesame seeds, salt, and black pepper.
- Bon appetit!
Savory Mediterranean Oatmeal
Who said oatmeal always has to be sweet and topped with fruit? It can just as well be a base for a delicious savory breakfast bowl like this one, inspired by the flavors of the Mediterranean.
Ingredients:
- 1/3 cup rolled oats
- 1 cup water
- 1 Tbsp olive oil
- 1/4 cup olives, sliced and pitted
- 1 oz halloumi cheese, cut into slices
- 1 cup spinach
- 1 Tbsp hummus
- 1 egg, fried
- pinch of salt
Instructions:
- Bring water and a pinch of salt to boil in a small saucepan. Add the rolled oats and reduce the heat to simmer.
- Simmer for 5 min and turn off the heat, letting them absorb the water.
- Stir in the olive oil and top with olives.
- Meanwhile, fry the egg and set aside.
- Fry off the halloumi cheese slices on a pan until golden brown specks appear and set aside.
- Saute the spinach until wilted and stir into the oats.
- Transfer the oats into a bowl and top with cheese, hummus, and the fried egg.
- Enjoy!
Chocolate Quinoa Porridge
This protein and antioxidant jam-packed breakfast is delicious and satisfying, leaving you fuller for longer and giving you enough energy to survive even the busiest mornings.
Ingredients:
- 1 cup quinoa
- 2 cups coconut milk (or any other plant-based milk of choice)
- 3 Tbsp unsweetened cacao powder
- 3 Tbsp maple syrup or honey
- Pinch of salt
- 1/2 tsp vanilla extract
- Toppings of choice: fruit, sliced nuts and seeds, coconut shavings, granola, cacao nibs
Instructions:
- Rinse quinoa well to remove the soapy coating.
- Toast the quinoa in a small saucepan for a few min, just to slightly crisp it up.
- Add the coconut milk and a pinch of salt and stir through.
- Bring to a low boil over medium-high heat, then reduce the heat to low, and simmer, covered, for 12-15 minutes.
- When all liquid is absorbed and the quinoa is tender, remove from heat and add the cacao powder, maple syrup, and vanilla extract. Stir to combine.
- Transfer into a bowl and top with whatever toppings of your choice.
- Optional: Drizzle with nut butter of choice.
Amaranth Power Bowl
Amaranth is a great source of fiber, protein, and a variety of vitamins and minerals, and because it acts similar to oatmeal or quinoa, it makes the perfect grain base for both savory and sweet bowls. This power bowl is filled with superfoods that will supercharge your morning and give you a nice boost of energy to tackle the day.
Ingredients:
- 1/2 cup amaranth, previously soaked in water for at least 8 hours or overnight
- 1 1/4 cup water
- 2/3 cup almond milk or any other plant-based milk of choice
- 2 Tbsp honey or maple syrup
- 1/2 tsp cinnamon
- Pinch of salt
- 1 Tbsp pumpkin seeds
- 1 Tbsp sunflower seeds
- 1 tsp poppy seeds
- 1 Tbsp slivered almonds
- 2 Tbsp goldenberries or dried cranberries (unsweetened)
- 1 tsp cacao nibs
- 2 Tbsp nut butter of choice
Instructions:
- Drain and rinse the amaranth, and add into a saucepan together with water, milk, cinnamon, honey, and salt.
- Bring to a boil and then reduce to a simmer, stirring occasionally for 25-30 min, or until it begins to thicken.
- Transfer to a bowl and add all the toppings, finishing with a generous drizzle of your favorite nut butter.
- Savor every bite!
Get the most out of your winter breakfasts with these warming bowls and take your time enjoying your delicious morning ritual.
