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CHAPTER 1
ENERGIZING BREAKFAST BOWLS
Breakfast! It's the most important meal of the day, right? So often we forget just how important breakfast is: It literally means to break the fast. I'd like to add "and fuel up" to that. Breakfast doesn't have to be a hassle; it just needs to be filled with the right energizing nutrients! These energizing breakfasts are some of my favorite ways to utilize every nutrient you can. Whether it is a simple smoothie bowl, a quick oatmeal bowl or even a weekend brunch bowl, it's all good fuel for the day.
VEGAN • GLUTEN-FREE
RASPBERRY SUNRISE BOWLS
These bowls are the perfect way to start the day! Gluten-free oats cooked with natural sugars act as carbohydrates and glycogen for fueling your muscles. The berries and orange give you a boost of vitamin C to protect your immune system so you can tackle the day. Easy, healthy and convenient! Make these the night before and wake up to a pre-made breakfast!
PREP TIME: 5 MINUTES • COOKING TIME: 20 MINUTES • SERVES: 2
BOWLS
1 cup (80 g) gluten-free rolled oats or quick oats
FRUIT COMPOTE
¼ to 1/3 cup (60 to 75 ml) orange juice
TOPPINGS
Sliced orange Crushed nuts Gluten-free granola, optional
In a microwave-safe bowl, microwave the gluten-free rolled oats, milk, salt and chia seeds for 2 to 3 minutes. For stovetop cooking, place the oats, milk, salt and chia in a small saucepan, then cook on medium heat for 10 minutes, or until the milk is absorbed. Add the optional vegan butter to make it creamier, if desired. Set aside.
To make the fruit compote, combine the orange juice, coconut oil and maple syrup in a small saucepan over low heat. Add the nutmeg, ginger, cinnamon and berries. Bring the mixture to a soft boil for 1 to 2 minutes. Reduce the heat and simmer for 10 minutes, until the fruit starts to soften. Mash the berries with a spoon to form a fruit compote.
Divide the oats into two bowls. Spoon the fruit compote over each bowl. Top with sliced oranges, nuts, granola and coconut cream, if desired.
GLUTEN-FREE
CREAMY POLENTA BOWLS
These Italian style grits with sautéed veggies and egg will be another wholesome yet balanced breakfast to add to the menu. This is a nourishing meal that will definitely keep you full for hours! It also makes a great dinner if you want to switch things up.
PREP TIME: 10 MINUTES • COOKING TIME: 30 MINUTES • SERVES: 2 TO 3
3 ½ cups (828 ml) vegetable or chicken broth
TOPPINGS
1 green onion, green portion only Crumbled feta or Parmesan shavings Cooked nitrate-free bacon crumbles
In a saucepan, bring the broth to a quick boil over medium-high heat. Add the salt and carefully pour the uncooked polenta into the boiling broth. Whisk gently, then pour in the almond milk, whisking again.
Turn the heat to low and continue stirring the polenta until it begins to thicken. Cook on low, covered, for about 25 to 30 minutes. Check the polenta every 10 minutes and stir to avoid clumps. After 25 minutes, add the oil, cumin, curry and½ cup (80 g) of cherry tomatoes to the polenta. Cook on low for an additional 5 minutes.
Once the polenta is creamy and cooked, remove from the stove and place in a blender, or in a bowl with a hand mixer. Add the garlic, 1 tablespoon (15 ml) oil and a pinch of salt and pepper. Blend on medium until the tomatoes and seasonings are well combined.
Divide the polenta into two bowls and set aside while you cook the remaining ingredients.
Slice the bok choy in half lengthwise. Place the bok choy in a pan with the fresh spinach and remaining cherry tomatoes. Add 1 tablespoon (15 ml) of oil and sauté for 5 minutes, or until the vegetables are softened and cooked to your liking. Remove the vegetables from the pan, reserving the oil.
Add the two eggs to the same pan and fry on medium until the yolks are set, about 1 minute. Once the yolks are set, remove the pan from the heat. The outer egg's white portion should be slightly crispy.
Top each polenta bowl with half of the cooked vegetables and 1 egg. Garnish with the green onion, crumbled feta, crumbled bacon and a sprinkle of red pepper flakes.
Notes: Be sure to look for 100% stone ground cornmeal polenta.
The rice cooker is an easy way to cook polenta. You can simply place the ingredients listed to cook the polenta into your rice cooker and cook on the white rice setting until done. You may need to stir a few times while cooking.
Leftover polenta will solidify once you store it in the fridge. In order to make it creamy again, I like to warm a little broth or almond milk and stir it into the leftover polenta. It won't be as creamy as the first time you made it, but it's still delicious!
GLUTEN-FREE
TROPICAL OVERNIGHT MUESLI BOWLS
Something a little new and refreshing for breakfast, these zesty Tropical Overnight Muesli Bowls are gluten-free, nutrient rich and energizing. The trick is to make this recipe the night before so you can get all those healthy digestion perks from soaking your oats, not to mention the easy meal prep!
PREP TIME: 10 MINUTES • COOKING TIME: 0 MINUTES • SERVES: 1 TO 2
GLUTEN-FREE MUESLI
1 cup (80 g) gluten-free rolled oats
TROPICAL YOGURT BLEND
1 banana
TOPPINGS
1 to 2 tbsp (15 to 30 ml) coconut milk or almond milk
To make the gluten-free muesli, combine the oats, protein powder, chia seeds, almonds and granola in a medium-size bowl. Set aside.
To make the tropical yogurt blend, combine the banana, lime juice, yogurt, coconut oil, spice, honey and mint in a blender. Blend until creamy and adjust sweetness if desired.
Pour the yogurt blend over the homemade muesli mix and let soak overnight or for at least a couple of hours.
After soaking the muesli in yogurt, serve in bowls or 1 large bowl. Top with the coconut milk, granola, lime wedges, lime zest, mint leaves, sesame seeds and coconut flakes, if desired.
Notes: You can substitute the protein powder with a bit of coconut flour mixed with vanilla extract, or omit from the recipe.
For a nutritional boost and more protein, feel free to substitute the yogurt with Greek yogurt.
VEGAN OPTION
PUMPKIN CHAI LATTE BOWLS
These Pumpkin Chai Latte Bowls are energy-packed to set your day off right. A fall-inspired recipe that is not only healthy and nourishing, but full of antioxidant-rich spices and immunity-boosting nutrients. This bowl is often my Monday breakfast! It's comforting yet energizing, and puts me in the best mood with all of the warming spices.
PREP TIME: 2 TO 24 HOURS • COOKING TIME: LESS THAN 3 MINUTES • SERVES: 2 TO 3
CHAI MIX
1 tsp cinnamon
BOWLS
10 oz (285 ml) almond milk or coconut drinking milk
TOPPINGS
2 tbsp (30 g) yogurt (see notes)
To make the chai mix, combine the cinnamon, cardamom, cloves, ginger, pepper and salt in a small bowl, mixing well. Set aside.
On the stovetop in a small saucepan, add the almond milk with the chai spices, maple syrup and pumpkin. Heat to medium-high and whisk until the spices are mixed in well and the syrup is dissolved. Remove from the heat.
In a large bowl, arrange the oats, ancient grains and chia seed. Pour 6 to 8 ounces (170 to 230 ml) of the pumpkin chai latte mix on top. Reserve the remaining pumpkin chai latte.
Place the bowl in the fridge for at least 2 hours or up to 24 hours overnight.
Once the oats have soaked, remove from the fridge. Scoop ½ to ? cup (105 to 160 g) into serving bowls. Reheat if desired. Add the almonds and dark chocolate chips to each bowl if desired.
For the toppings, mix the yogurt with the pumpkin puree if desired and place on top of each bowl. Sprinkle with pumpkin spice, then add additional toppings.
The extra pumpkin chai latte is to enjoy heated, on its own. The additional latte can also be poured on the oats if they are too thick after soaking for a few hours.
Notes: For a quicker version or if you don't want to wait 2 hours, place the bowls in the microwave and heat for 1 to 2 minutes after pouring your latte mix on top. Then add the toppings.
For sweeter oats, drizzle each bowl with an extra tablespoon (15 ml) of maple syrup.
You can use vegan yogurt or omit the yogurt topping altogether for a dairy-free version.
Kasha (toasted buckwheat) and oats make a delicious combo for this recipe, but feel free to use other gluten-free grains such as quinoa, brown rice or millet. Another option is to use leftover cooked grains to save on time and prep.
VEGAN • PALEO
HEALING GREEN SMOOTHIE BOWLS
What makes these smoothie bowls so healing? Well, lots actually! Kiwi, avocado, cinnamon and ginger are all healing for the stomach and soothing for digestion. A handful of spinach adds more vitamin C content as well as boosting immunity.
PREP TIME: 10 MINUTES • COOKING TIME: 0 MINUTES • SERVES: 2
2 frozen bananas
In a blender, combine the banana, avocado, kiwi, ginger, spinach, cinnamon, tahini, coconut milk and maple syrup. Blend until thick. You might have to stop a few times and scrape down the sides.
Once blended, add the green powder and blend again until mixed. Pour into two bowls. Top the bowls with the flaxseed, kiwi and strawberry slices. You can add extra maple syrup on top, if desired.
Notes: The avocado makes this bowl thick, like a combo of a pudding and a smoothie.
Be sure to use coconut drinking milk, rather than canned coconut milk. The less you add, the thicker the bowl will be.
VEGAN • PALEO
MANGO TANGO GLOW BOWLS
I love the turmeric glow you get from these smoothie bowls. The turmeric tea golden milk, combined with the fruit, provides mega anti-inflammatory boosting nutrients and is packed with a whole lot of nourishment! For a bonus, the pineapple juice is rich in the enzyme bromelain, which can help the body digest food and absorb nutrients more efficiently. Now that's how to mango tango with real food!
PREP TIME: 10 MINUTES • COOKING TIME: 10 MINUTES • SERVES: 1 TO 2
GOLDEN MILK
2 cups (480 ml) coconut milk, canned or drinking milk
BOWL
1 frozen banana
TOPPINGS
Grated ginger Chia seeds
In a small saucepan or stockpot, brew the golden milk by combining the coconut milk, turmeric, black pepper, ginger and agave. Bring the milk to a soft boil, then reduce the heat to low and simmer for 5 minutes. Whisk until blended, then remove and let cool in the fridge.
In a blender, combine the golden milk, banana, pineapple, mango, vanilla and agave if desired. Blend until smooth.
Serve as one large bowl or two small bowls.
Top with the fresh grated ginger and chia seeds for crunch.
Note: These smoothie bowls are perfect for soothing those muscles post workout.
GLUTEN-FREE • DAIRY-FREE OPTION
MEXICAN SAVORY OATMEAL BOWL
Don't knock it till you try it! Savory oats are a thing?a great thing! And this balanced breakfast bowl will prove it. Mexican spices, peppers, whole-grain gluten-free oats, salsa and an egg on top is the perfect balanced breakfast. This savory breakfast bowl is a great way to switch up your breakfast routine and start your day without a sugar rush.
PREP TIME: 10 MINUTES • COOKING TIME: 20 MINUTES • SERVES: 1
1 cup (240 ml) water Pinch or more of sea salt or kosher salt
In a small or medium pan, bring the water and salt to a boil. Add the oats, reduce the heat to medium-low and simmer for 15 to 20 minutes, or until thick, stirring occasionally. Remove the oats from the stove and mix in the cumin, salt and pepper.
Place the oats in a bowl with the salsa layered on top and set aside.
Heat a skillet with the oil over medium-high heat and fry the egg until the white is set, about 1 to 2 minutes. Place the fried egg on top of the oats and salsa.
Top with the cilantro, pepper and cheese, if desired. For added creaminess, drizzle the melted butter on top.
Note: You can also cook the oats in the microwave. In a large bowl, combine the ½ cup (40 g) of oats with 1½ cups (355 ml) of water. Cover and microwave on high for 3 to 4 minutes. Let stand for 2 minutes. Be sure to use a deep microwave-safe bowl so the water doesn't overflow.
(Continues…)
Excerpted from "Nourishing Superfood Bowls"
by .
Copyright © 2018 Lindsay Cotter.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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