This deep red berry and grain breakfast bowl—rich in health-protective anthocyanins, as well as protein, fiber, vitamins, and minerals—will fuel you until lunchtime. It’s based on an ancient Peruvian staple, quinoa, which comes in a variety of colors, such as red, white, and black. Legend has it that this hearty ancient grain gave stamina to Incan warriors long, long ago. I think you’ll find its nutrient lineup does the same for you, too.
Yields 4 servings (¾ cup cereal + ½ cup fruit + ¼ cup soymilk per serving)
- 2 ½ cups water
- 1 cup uncooked red quinoa, uncooked
- ½ teaspoon ground allspice
- ½ teaspoon ground nutmeg
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- 1 tablespoon pure maple syrup (optional)
- ½ cup chopped walnuts
- ¼ cup ground flax seeds
- 2 cups assorted red berries (cranberries, strawberries, pomegranate seeds, raspberries)
- 1 cup plain, unsweetened soymilk
- Bring water to boil in a pot. Add quinoa, allspice, nutmeg, cinnamon, ginger, and maple syrup (if desired) and stir well. Reduce the heat to medium, cover, and cook, stirring occasionally, until the grain is tender and the liquid is absorbed, about 15 minutes.
- Remove from heat and stir in walnuts and flax seeds.
- Serve ¾ cup cereal into individual bowls and top each serving with ½ cup fruit and ¼ cup soymilk.
Nutrition information per serving: 349 calories, 16 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 37 mg sodium, 44 g carbohydrate, 9 g fiber, 7 g sugar, 11.5 g protein