Spiced Apple, Walnut & Quinoa Breakfast Bowl
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Start your day off right with this delicious breakfast bowl. Packed with the goodness of spiced apples, crunchy walnuts, and protein-rich quinoa, this recipe is sure to satisfy your taste buds and keep you energized throughout the morning.
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A warm breakfast high in protein and fiber
This recipe is ideal for late summer and autumn months when apples are fresh and plentiful. However, I enjoy making this dish all year round because it is so delicious and filling. It also reheats well, making it a great option for breakfast meal prepping.
Included in this recipe are some superfoods worth highlighting:
Apples are rich in fiber and antioxidants, helping to reduce the risk of chronic diseases, promote weight loss, and support gut health.
Quinoa is gluten free, high in fiber, and helps keep cholesterol and blood sugar levels in check. It helps lower the risk of heart disease and diabetes and is filled with antioxidants, B vitamins, and iron. The high fiber content also helps prevent constipation.
Walnuts are high in omega-3 fatty acids, iron, potassium, and magnesium. They help lower LDL cholesterol (the “bad” cholesterol), decrease inflammation, and may help reduce the risk of some cancers. (reference)
Honey is high in polyphenols, which help with digestion, supports brain health, and protect against heart disease, diabetes, and some cancers. (reference) It is also rich in antioxidants, is better for keeping your blood sugar levels balanced compared to regular sugar, and has antibacterial properties. (reference) Buying local honey can also help with seasonal allergies.
Greek Yogurt supports bone health with vitamin D and calcium, improves gut health with probiotics, supports mental health with vitamin B12, and may help lower blood pressure and reduce the risk of type 2 diabetes. (reference)
Prep Your Space:
For this recipe, you will need:
a small saucepan
a small skillet
Servings: 2 breakfast bowls
Ingredients:
½ cup quinoa (dry)
1 cup water
2 Macintosh apples (or other sweet apple), cut into thin slices
½ Tablespoon ghee
½ teaspoon cinnamon
½ teaspoon allspice
¼ cup chopped walnuts
¼ cup unsweetened coconut flakes
1 Tablespoon drizzled honey or maple syrup
Optional: a dollop of whole plain Greek yogurt
Extra cinnamon and allspice to taste
Directions:
Cook the quinoa: In a saucepan, bring 1 cup of water to a boil. Once boiling, add the quinoa and allow it to return to a boil. Cover with a lid, and turn the heat down to bring the water to a simmer. Allow the quinoa to cook for 10-15 minutes until the quinoa has absorbed all of the water. Keep the lid on the entire time. Once cooked, remove the lid and fluff the quinoa with a fork.
Cook the apples: In a small skillet, add the ghee and sliced apples. Cook over medium heat until the apples are soft. Once soft, remove the skillet from the stove and sprinkle the cinnamon and allspice onto the apples, mixing all together.
Build your bowls: Add ½ cup cooked quinoa and half of the apples to a bowl. Add 2 Tablespoons of walnuts and 2 Tablespoons of coconut flakes. Drizzle with honey or maple syrup, and add a dollop of Greek yogurt for more protein. Serve warm.
Nutrition
Calories: 442 | Total Fat: 20 g | Total Carb: 61 g | Protein: 8 g | Fiber: 9 g | Sugar: 25 g
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