Power-Packed Mornings: The Ultimate Vegan Gluten-Free Vollkorn Breakfast Bowl

As a health-conscious woman always on the go, I understand the importance of starting the day with a nutritious and satisfying meal. This vegan, gluten-free Vollkorn breakfast bowl is packed with wholesome ingredients that will fuel your body and mind for the day ahead. It’s a perfect blend of flavors and textures that will keep you feeling energized and focused throughout your busy morning.

Health Benefits

Nutritional Information

Here’s a detailed nutritional breakdown for the Nourishing Vegan Gluten-Free Vollkorn Breakfast Bowl recipe (per serving, based on 2 servings):

Macronutrients:

• Protein: 18-20g
• Carbohydrates: 75-80g
• Fiber: 14-16g
• Fat: 25-28g (mostly healthy unsaturated fats)

Vitamins:

• Vitamin A: 50-60 IU (from berries and apple)
• Vitamin C: 15-20mg (primarily from berries and apple)
• Vitamin E: 3-4mg (from nuts and seeds)
• Vitamin K: 10-15μg (from berries and nuts)
• Thiamin (B1): 0.4-0.5mg
• Riboflavin (B2): 0.3-0.4mg
• Niacin (B3): 2-3mg
• Vitamin B6: 0.3-0.4mg
• Folate: 50-60μg

Minerals:

• Calcium: 200-250mg
• Iron: 4-5mg
• Magnesium: 180-200mg
• Phosphorus: 350-400mg
• Potassium: 600-650mg
• Zinc: 3-4mg
• Manganese: 2-3mg
• Selenium: 15-20μg

Other notable components:

• Omega-3 fatty acids: 2-3g (primarily from chia seeds and flaxseed)
• Antioxidants: Various polyphenols and flavonoids from berries, apple, and nuts

This breakfast bowl is particularly high in:

Fiber: Thanks to the oats, quinoa, chia seeds, and flaxseed.

1. Plant-based protein: From the combination of oats, quinoa, nuts, and seeds.
2. Healthy fats: Primarily from nuts, seeds, and chia seeds.
3. B-vitamins: Especially from the oats and quinoa.
4. Minerals: Particularly magnesium, phosphorus, and manganese from the whole grains and seeds.
5. Antioxidants: From the berries, apple, and cinnamon.

The meal provides a good balance of complex carbohydrates, proteins, and healthy fats, which contributes to sustained energy release. It’s also rich in various micronutrients that support overall health and well-being.

Power-Packed Mornings: The Ultimate Vegan Gluten-Free Vollkorn Breakfast Bowl

Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy

Servings

2

servings

Prep time

10

minutes

Cooking time

15

minutes

Calories

320

kcal

Ingredients

• 1 cup gluten-free rolled oats
  

• 1/2 cup quinoa, rinsed
  

• 2 1/2 cups unsweetened almond milk
  

• 1 tbsp chia seeds
  

• 1 tbsp ground flaxseed
  

• 1 tsp cinnamon
  

• 1/4 tsp vanilla extract
  

• 2 tbsp maple syrup
  

• 1 medium apple, diced
  

• 1/4 cup chopped walnuts
  

• 2 tbsp pumpkin seeds
  

• Fresh berries for topping

Directions

• In a medium saucepan, combine the rolled oats, quinoa, almond milk, chia seeds, ground flaxseed, cinnamon, and vanilla extract.
• Bring the mixture to a boil over medium heat, stirring occasionally.
• Reduce the heat to low and simmer for 15-20 minutes, stirring frequently, until the oats and quinoa are tender and the mixture has thickened.
• Remove from heat and stir in the maple syrup.
• Divide the mixture between two bowls.
• Top each bowl with diced apple, chopped walnuts, pumpkin seeds, and fresh berries.
• Serve immediately and enjoy your nourishing breakfast!

Tips:

• For a creamier texture, soak the oats and quinoa in the almond milk overnight in the refrigerator before cooking.
  To enhance the nutty flavor of the bowl, lightly toast the walnuts and pumpkin seeds in a dry skillet over medium heat for 2-3 minutes before adding them as toppings.
  For a time-saving hack, make a large batch of the oat-quinoa mixture and store portions in the refrigerator for up to 5 days, reheating with a splash of almond milk as needed for quick breakfasts throughout the week.

This Vollkorn breakfast bowl is not only delicious but also provides a perfect balance of complex carbohydrates, protein, and healthy fats. The combination of oats and quinoa offers a complete protein source, while the chia seeds and flaxseed add omega-3 fatty acids and fiber. The nuts and seeds provide additional protein and healthy fats, making this breakfast a powerhouse of nutrition to kickstart your day.

Start your day with our Nourishing Vegan Gluten-Free Vollkorn Breakfast Bowl, a versatile and nutritious meal poised to become your morning favorite. Enhance its benefits by choosing from these plant-based milk options:

Soy Milk:

• High Protein Content: Approximately 7–8g per cup, supporting muscle health and promoting satiety.
• Rich in Isoflavones: Compounds that may help reduce cholesterol levels and improve bone health.
• Fortified with Vitamin B12: Essential for vegans to maintain adequate B12 levels.

Oat Milk:

• Contains Beta-Glucans: Soluble fibers that can help lower cholesterol levels.
• Fortified with Vitamins D and B12: Supporting bone health and energy metabolism.
• High in Fiber: Aiding digestive health and promoting a feeling of fullness.

Coconut Milk:

• Contains Medium-Chain Triglycerides (MCTs): Fats that may boost metabolism and provide quick energy.
• Rich in Lauric Acid: Possessing antimicrobial properties that support immune health.
• Creamy Texture: Ideal for those with lactose intolerance, adding richness without dairy.

Cashew Milk:

• Naturally Contains Zinc and Iron: Supporting immune function and oxygen transport in the body.
• Fortified with Vitamin E: An antioxidant that promotes skin health.
• Lower in Calories: Suitable for those aiming for weight management.

Rice Milk:

• Naturally Sweet: Reducing the need for added sugars in your meal.
• Hypoallergenic: Least likely to cause allergies among common plant-based milks.
• Fortified with Calcium and Vitamin D: Supporting bone health.

Hemp Milk:

• Rich in Omega-3 and Omega-6 Fatty Acids: Beneficial for heart and brain health.
• Complete Protein Source: Contains all essential amino acids.
• Naturally Contains Iron, Zinc, and Magnesium: Contributing to overall health and wellness.

Each of these milk alternatives enhances the nutritional profile of your breakfast bowl, maintaining its vegan and gluten-free status while offering variety in taste, texture, and specific health benefits.

Feel free to customize this recipe by swapping out fruits or nuts based on your preferences or what’s in season. Remember, a nutritious breakfast is the foundation of a productive and energetic day!