Melanya Kushla Discover the health benefits of quinoa, a powerhouse of plant-based protein and fiber! While quinoa is often enjoyed in savory dishes, it can also be used in sweet recipes to create a delightful and balanced breakfast. Start your day with a protein-packed quinoa breakfast bowl, combining the wholesome goodness of quinoa with the sweet-tart flavor of fresh blackberries and the satisfying crunch of pistachios. This breakfast dish is rich in antioxidants, vitamins, and minerals, making it a perfect addition to your healthy lifestyle.
Blackberry & Pistachio Breakfast Quinoa Bowl
Recipe by Melanya Kushla, MS, RD, CHES at Taste & Thrive LLC
Yield: 2 servings
Serving Size: ¾ cup
Ingredients:
- ⅓ cup dry quinoa
- ⅔ cup water
- ¼ cup chopped pistachios
- 1 teaspoon coconut oil
- ½ teaspoon ground cinnamon
- Tiny pinch of salt
- 1 teaspoon ground flaxseeds
- 1 teaspoon chia seeds
- ¼ cup blackberries, or another berry of choice
- 1 tablespoon maple syrup
- Optional Garnish: Greek yogurt or non-dairy yogurt, such as coconut cream yogurt
Utensils:
- Small pot with lid
- Medium-sized skillet
- Mixing spoon
- Cutting board
- Chef’s knife
- Measuring cups and spoons
Directions:
- In a small pot, bring ⅔ cup of water to a soft boil.
- Add the ⅓ cup of quinoa, cover with a lid, and reduce the heat to low. Set a timer for 15 minutes.
- Meanwhile, place a medium skillet over medium-high heat. Add the chopped pistachios, cinnamon, and salt. Stir gently until the mixture becomes fragrant, about 4 to 6 minutes.
- Add the coconut oil and ground flaxseeds to the pan and stir briefly.
- Add the cooked quinoa to the pan and stir to combine. Turn off the heat from both the skillet and the quinoa pot.
- Remove the pan from heat and transfer the mixture into 2 serving bowls.
- Top the quinoa with berries, sprinkle with chia seeds, and drizzle with maple syrup.
- Add a dollop of Greek yogurt or coconut cream yogurt as garnish, if desired.
Notes:
- You can easily substitute a different whole grain such as barley, bulgur, or farro for the quinoa.
- If you do not have coconut oil, olive or another plant-based oil can be substituted.
Nutrition Info (Per Serving):
- 200 calories
- 5.5g fat
- 2.8g saturated fat
- 28g carbohydrates
- 7g protein
- 4g fiber
- 10 mg sodium
Nutrient Highlights:
Quinoa: A high-protein whole grain that is quick-cooking and packed with fiber, promoting healthy gut microbes and supporting a strong immune system. Quinoa promotes satiety and longevity, with polyphenols that have high antioxidant activity.
Pistachios: Nuts are a powerhouse of nutrients, offering a rich source of healthy fats, protein, fiber, vitamins, and minerals. They contain heart-healthy monounsaturated and polyunsaturated fats and are a good source of antioxidants, such as vitamin E and selenium. Pistachios support eye health, heart health, muscle function, energy metabolism, and brain health. Regular consumption of nuts has been linked to reduced risk of heart disease, certain cancers, and diabetes.
Coconut Oil: Provides a rich source of medium-chain triglycerides (MCTs), which are metabolized differently, offering quick energy and potentially aiding in weight management. Contains lauric acid, which has antimicrobial and anti-inflammatory properties.
Cinnamon: Loaded with antioxidants, such as polyphenols, cinnamon has anti-inflammatory properties and may help reduce the risk of heart disease. It also lowers blood sugar levels and decreases insulin resistance, potentially improving key risk factors for Alzheimer’s and Parkinson’s diseases.
Flaxseeds: Rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), flaxseeds are known for their heart health benefits. High in fiber, they improve digestive health, lower cholesterol levels, and reduce the risk of certain cancers. Flaxseeds contain lignans, which have both plant estrogen and antioxidant qualities.
Chia Seeds: An excellent source of fiber (10g in just 2 tablespoons), chia seeds are loaded with omega-3 fatty acids and have anti-inflammatory and antioxidant properties. When soaked, chia seeds form a gel-like texture that helps slow digestion and promotes satiety. High in calcium, phosphorus, and magnesium, they protect bone health and reduce the risk of osteoporosis.
Berries: A powerhouse of antioxidants, including anthocyanins, ellagic acid, and resveratrol, berries reduce the risk of chronic disease. High in fiber, vitamin C, and manganese, they improve skin health, lower blood pressure, manage diabetes, and may improve brain health and reduce the signs of aging.
Maple Syrup: A sweetener with essential minerals for bone health and more nutrient value than regular sugar. It raises blood sugar more slowly than regular sugar and contains polyphenols that reduce inflammation and support a healthy immune system. The darker the maple syrup, the higher the level of antioxidants.
Building Flavor:
Toasting nuts and “blooming spices” can add extra depth of flavor to your dishes with just a few extra minutes of time. Toasting nuts brings out their natural oils and aromatic compounds, enhancing their flavor by stimulating both the olfactory senses and the taste buds, while adding a delightful crunch. Simply place the nuts in a dry skillet over medium heat and stir occasionally until they turn golden brown and emit a fragrant aroma, usually about 5 minutes.
Similarly, blooming spices in a dry pan intensifies their flavors and releases their essential oils, allowing you to get more flavor with a small amount. This is especially useful if the spice has been in storage for a while and has lost some potency. Heat the pan over medium heat, add your whole or ground spices, and stir continuously for a minute or two until they become aromatic. This technique elevates the taste of your dishes, making them richer and more complex without adding extra ingredients or too much extra effort.
⭐️ Looking for more healthy breakfast ideas? See all our recipes here!
