Breakfast Bowls | Vegan & Plant Based | Superfood | Oats | Quinoa | Farro | Smoothie Bowls -5 Types
Recipes in this Video
The Oat Breakfast Bowl is a staple in American households, often enjoyed for its simplicity and versatility. Traditionally made with rolled oats soaked in milk or yogurt, it can be customized with various toppings like fruits, nuts, and sweeteners. This dish has gained popularity as a quick, nutritious breakfast option, especially for busy mornings or meal prep. Its adaptability allows for endless variations, making it a favorite among health-conscious eaters.
Ingredients
- ●rolled oats
- ●milk
- ●yogurt
- ●honey
- ●maple syrup
- ●fresh fruits
- ●nuts
- ●seeds
- ●cinnamon
- ●vanilla extract
- ●salt
Instructions
- 1Combine rolled oats and milk in a bowl or jar.
- 2Stir in yogurt until well mixed.
- 3Add honey and maple syrup for sweetness.
- 4Fold in fresh fruits of choice.
- 5Sprinkle with nuts and seeds for crunch.
- 6Add a pinch of cinnamon and a splash of vanilla extract.
- 7Mix thoroughly to combine all ingredients.
- 8Cover the bowl or jar with a lid or plastic wrap.
- 9Refrigerate overnight or for at least 4 hours.
- 10Serve chilled, topped with additional fruits and nuts if desired.
Ingredient Alternatives
milk
Healthier: almond milk
Cheaper: water
Almond milk reduces calories while providing a nutty flavor.
yogurt
Healthier: Greek yogurt
Cheaper: sour cream
Greek yogurt adds protein while sour cream is a cost-effective alternative.
honey
Healthier: agave syrup
Cheaper: brown sugar
Agave syrup is lower in glycemic index, while brown sugar is more affordable.
fresh fruits
Healthier: frozen fruits
Cheaper: canned fruits
Frozen fruits maintain nutrients, while canned fruits are often cheaper.
Techniques
Equipment
Also Known As
The Quinoa Breakfast Bowl is a modern American dish that highlights the health benefits of quinoa, a protein-rich grain native to the Andean region of South America. This versatile dish has gained popularity as a nutritious breakfast option, often incorporating various toppings like fruits, nuts, and seeds. It's embraced by health-conscious individuals and can be customized to suit different dietary preferences, making it a staple in many households today.
Ingredients
- ●quinoa
- ●almond milk
- ●banana
- ●berries
- ●chia seeds
- ●honey
- ●cinnamon
- ●walnuts
- ●yogurt
- ●vanilla extract
- ●maple syrup
- ●flax seeds
- ●coconut flakes
- ●pumpkin seeds
Instructions
- 1Rinse quinoa under cold water to remove bitterness.
- 2Combine quinoa and almond milk in a saucepan.
- 3Bring to a boil over medium heat, then reduce heat to low.
- 4Cover and simmer for 15-20 minutes until quinoa is fluffy and liquid is absorbed.
- 5Remove from heat and let it sit, covered, for 5 minutes.
- 6Fluff quinoa with a fork and transfer to serving bowls.
- 7Top with sliced banana and mixed berries.
- 8Sprinkle chia seeds and walnuts over the top.
- 9Drizzle with honey and maple syrup to taste.
- 10Add a dollop of yogurt and a sprinkle of cinnamon.
- 11Finish with coconut flakes and pumpkin seeds.
Ingredient Alternatives
almond milk
Healthier: oat milk
Cheaper: cow's milk
Oat milk is a nut-free alternative, while cow's milk is often less expensive.
walnuts
Healthier: pecans
Cheaper: sunflower seeds
Pecans provide similar texture and flavor, while sunflower seeds are budget-friendly.
honey
Healthier: agave syrup
Cheaper: sugar
Agave syrup is lower on the glycemic index, while sugar is often cheaper.
chia seeds
Healthier: hemp seeds
Cheaper: flax seeds
Hemp seeds provide healthy fats, while flax seeds are a cost-effective option.
Techniques
Equipment
Also Known As
Overnight oats have gained popularity as a convenient and nutritious breakfast option, particularly among health-conscious individuals. This dish allows for customization with various toppings and flavors, making it versatile for different dietary preferences. Its origins are rooted in traditional oatmeal preparations, but the no-cook method has made it a modern staple in meal prep culture.
Ingredients
- ●rolled oats
- ●milk
- ●yogurt
- ●sweetener
- ●fruits
- ●nuts
- ●seeds
Instructions
- 1Combine rolled oats and milk in a jar.
- 2Add yogurt and sweetener to the mixture.
- 3Stir well to combine all ingredients.
- 4Layer fruits, nuts, and seeds on top.
- 5Seal the jar and refrigerate overnight.
- 6In the morning, stir and enjoy cold.
Ingredient Alternatives
milk
Healthier: almond milk
Cheaper: water
Almond milk is lower in calories, while water is budget-friendly.
yogurt
Healthier: Greek yogurt
Cheaper: regular yogurt
Greek yogurt is higher in protein, while regular yogurt is often cheaper.
fruits
Healthier: berries
Cheaper: bananas
Berries are nutrient-dense, while bananas are often less expensive.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup farro
- ●2 cups water
- ●1/2 tsp salt
- ●1 tbsp olive oil
- ●1/2 cup cherry tomatoes, halved
- ●1/2 avocado, sliced
- ●1/4 cup feta cheese, crumbled
- ●1/4 cup fresh spinach
- ●1/4 tsp black pepper
- ●1/4 tsp red pepper flakes (optional)
- ●1 tbsp lemon juice
Instructions
- 1Rinse the farro under cold water and drain.
- 2In a medium saucepan, combine the farro, water, and salt. Bring to a boil over high heat.
- 3Once boiling, reduce the heat to low, cover, and simmer for about 30 minutes, or until the farro is tender and chewy.
- 4Drain any excess water and return the farro to the saucepan. Stir in the olive oil and let it cool slightly.
- 5In a serving bowl, layer the farro as the base.
- 6Top the farro with cherry tomatoes, avocado slices, feta cheese, and fresh spinach.
- 7Sprinkle with black pepper and red pepper flakes if using.
- 8Drizzle with lemon juice before serving.
- 9Serve warm or at room temperature.
Equipment
Smoothie bowls are a popular breakfast option that originated from smoothie culture, often enjoyed for their health benefits and vibrant presentation.
Ingredients
- ●1 banana, frozen
- ●1 cup spinach
- ●1/2 cup almond milk
- ●1/2 cup Greek yogurt
- ●1/4 cup granola
- ●1/4 cup mixed berries (strawberries, blueberries, raspberries)
- ●1 tbsp honey (optional)
- ●1 tbsp chia seeds
Instructions
- 1In a blender, combine the frozen banana, spinach, almond milk, Greek yogurt, and honey (if using).
- 2Blend until smooth and creamy, adding more almond milk if needed to reach desired consistency.
- 3Pour the smoothie mixture into a bowl.
- 4Top the smoothie with granola, mixed berries, and chia seeds.
- 5Serve immediately with a spoon.
Equipment
Ingredients
- ●1 cup quinoa
- ●2 cups vegetable broth
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●1 cup cherry tomatoes, halved
- ●1 cucumber, diced
- ●1/4 red onion, finely chopped
- ●1/4 cup fresh parsley, chopped
- ●1/4 cup tahini
- ●2 tbsp lemon juice
- ●1 tsp cumin
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp cayenne pepper (optional)
- ●2 tbsp olive oil
Instructions
- 1Rinse the quinoa under cold water to remove any bitterness.
- 2In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
- 3In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
- 4In a small bowl, whisk together the tahini, lemon juice, cumin, salt, black pepper, cayenne pepper (if using), and olive oil until smooth. If the dressing is too thick, add a little water to reach desired consistency.
- 5Once the quinoa is cooked, fluff it with a fork and let it cool slightly before adding it to the vegetable mixture.
- 6Pour the tahini dressing over the quinoa and vegetable mixture and toss gently to combine.
- 7Taste and adjust seasoning if necessary, adding more salt or lemon juice as desired.
- 8Serve the quinoa bowl warm or at room temperature, garnished with extra parsley if desired.
Equipment
Ingredients
- ●2 cups mixed berries (strawberries, blueberries, raspberries)
- ●1/4 cup granulated sugar
- ●1 tablespoon lemon juice
- ●1 teaspoon vanilla extract
- ●1/4 cup water
Instructions
- 1In a medium saucepan, combine the mixed berries, sugar, lemon juice, and water.
- 2Heat the mixture over medium heat until it starts to simmer, stirring occasionally.
- 3Once simmering, reduce the heat to low and let it cook for about 10-15 minutes, or until the berries have softened and released their juices.
- 4Stir in the vanilla extract and cook for an additional 2 minutes.
- 5Remove from heat and let the compote cool slightly before serving.
Equipment
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