Many whole grains, such as oats, wild rice and quinoa, provide essential minerals, vitamins and dietary fibre that offer many potential health benefits. According to Arthritis Society Canada, these nutrient-dense ingredients may even play a role in managing inflammation and supporting your overall wellness.
For a nourishing start that goes the distance, dig into this healthy bowl to fuel your morning and keep you going strong all day.
5-Grain Breakfast Power Bowl
Prep Time: 5 minutes
Cook Time: 8-15 minutes
Servings: 6
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Ingredients:
- ½ tbsp (7.5 ml) extra virgin olive oil
- 2 tbsp (30 ml) chia seeds
- 4 tbsp (60 ml) hemp hearts
- 1/3cup (85 ml) whole grain rolled oats
- ½ cup (120 ml) white or red quinoa
- 1/3 cup (85 ml) wild rice, rinsed
- ¼ cup (60 ml) dried fruit (raisins, dried cranberries or apricots)
- 1 tbsp (15 ml) ground cinnamon
- ¼ tsp (1.25 ml) ground ginger
- ¼ tsp (1.25 ml) salt
- 2 ½ cups (625 ml) almond milk (or milk of choice)
- 1 ½ (375 ml) cups water
- 2 tbsp (30 ml) maple syrup (optional)
- Cashews (optional)
- Fresh fruit of choice
Directions:
- In a medium pot over medium heat, sauté chai seeds and hemp hearts in olive oil for 2 minutes.
- Add quinoa, oats, rice, dried fruit, cinnamon, ginger, salt, milk and water. Mix well.
- Cook for 10-14 minutes, until the grains are softened.
- Serve with additional milk, fresh fruit, maple syrup and cashews, if desired.
Tips to give your power bowl an extra boost:
- Rinse your quinoa: This removes its natural coating and prevents bitterness.
- Meal prep: Make a batch and portion it into jars or containers for the week ahead.
- Switch up the milk: Use cashew, coconut or hemp milk fortified with calcium and vitamin D.
- Increase the nutrition: Top with extra hemp hearts for added protein and fibre.
Find more arthritis-friendly recipes at arthritis.ca/healthy-living.
