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Jan 2, 2018 11:19 AMPublication: The East Hampton Press & The Southampton Press

Breakfast Bowls For a Healthy 2018

Chocolate breakfast bowl JANEEN SARLIN
Jan 2, 2018 11:19 AM

What is on everyone’s mind on January 2 of each new year? Diet! Let’s think ”Be Healthy” and start 2018 with a high-energy breakfast!

“Bowls” are popular. There are poke bowls, salad bowls, soup bowls, etc. It makes perfect sense to create a breakfast bowl. You’ll feel satisfied eating less than 500 nutritious calories that give you the fuel to make it to lunch without a snack.

Chocolate has antioxidant qualities and other healthy properties. Although one might think you’re cheating, this Double Chocolate Coconut Oats Bowl only weighs in about 350 calories! If you like more fiber, use steel-cut oats. Adjust the recipe by adding about 1/2 cup water to the coconut milk and increase the cooking time.

Use leftover cooked quinoa to create a Rancheros Quinoa Bowl. It’s the perfect protein-rich breakfast (from quinoa and eggs). This delicious savory breakfast tips the scale at only 395 calories.

For fruit lovers, top off a bowl of Bob’s Red Mill eight-grain cereal with mildly spiced fruit and nuts. This 425-calorie breakfast will definitely hold you until lunchtime.

Bon healthy breakfast appetit!

Double Chocolate 
Coconut Oats Bowl(Serves 3-4)3/4 cup unsweetened coconut milk

2 tablespoons unsweetened cacao powder (preferably raw)

3 tablespoons maple syrup plus more for drizzling

Generous pinch of salt

1 cup old-fashioned oats

3 tablespoon unsweetened coconut flakes

2 tablespoons sliced almonds, toasted

3 pinches cacao nibsTo prepare:In a heavy saucepan over medium-high heat, whisk the coconut milk with 1/2 cup water, cacao powder, syrup, and salt and stir to mix. Bring it to a boil, stirring to incorporate the cacao powder.

Add the rolled oats; reduce the heat to medium-low and cook, stirring occasionally, until it is thickened about five to seven minutes. Taste and check for doneness and adjust the flavorings.

Divide among warm bowls, top each with a portion of coconut flakes, almonds, and cacao nibs.

Drizzle additional syrup on top if desired and serve at once. Quinoa Rancheros Bowl(Serves 2)1 and 1/2 cup cooked quinoa, reheated until hot

About 1 tablespoon avocado oil

2 organic eggs

1/2 cup tomato salsa

2 medium radishes, halved and thinly sliced

1 Haas ripe firm avocado, sliced

Fresh lime juice to taste

About 4 tablespoons shredded sharp cheddar cheese To prepare:If starting from scratch, rinse 1/2 cup of quinoa in cold water and cook it according to directions on the side of the package. (1/2 cup quinoa to 1 and 1/4 cups stock or water with about 2 teaspoons oil.) Or reheat leftover quinoa in microwave and keep warm.

In a small skillet over medium-low heat, coat the bottom with avocado oil and add eggs to the skillet, season lightly with salt and pepper to taste. Cover the pan and cook until the whites are set and the yolks have reached desired doneness, about six minutes.

For each serving, in a wide soup bowl, place 1/2 cup to 3/4 cup hot quinoa in the center.

Divide salsa, radish and avocado between the bowls.

Top each serving with an egg, sprinkle with cheese, season with additional pepper and serve at once.Eight-Grain Cereal 
With Spiced Fruit Bowl(Serves 2)1/2 cup 8-grain hot cereal (Bob’s Red Mill)

1 cup unsweetened plain almond milk

1/2 cup water

Pinch of sea salt

1 tablespoon unsalted butter

1 large firm pear, cored and chopped

1/4 cup sundried cranberries or sundried cherries

1 tablespoon raw honey plus more for drizzling if desired

Grated zest of half an orange

1 teaspoon cinnamon

Pinch of ground ginger

Pinch of freshly grated nutmeg

About 1/2 cup water or more as needed

2 tablespoon chopped toasted pecans, almonds, or walnutsTo prepare:Combine cereal, almond milk, 1/2 cup water, and 1/4 teaspoon salt in a saucepan. Cook according to cereal directions.

Meanwhile, melt butter in a medium skillet over medium heat. Add pear, cranberries, honey, orange zest, cinnamon, ginger, nutmeg and a generous pinch of salt. Cook, stirring occasionally, until fruit is tender but not mushy and flavors have blended, six to eight minutes, adding a few tablespoons of water at a time as needed to keep the mixture moist and stirring up browned bits from skillet. Remove from heat and taste and adjust the seasonings.

Transfer to warm bowls and top with fruit mixture between the bowls, add nuts, drizzle with additional honey if desired, and serve at once.

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