Starting your day with your fair share of nutrients is a must for us when we have a long day ahead and packing everything in a single breakfast fruit bowl is a great way to nail it.
Make this with what you have at home, so just the fruits and add-ons are only directional; the aim here is to not only give you some inspiration but the right mix of kinds of ingredients but some tips on how to achieve a great result, even when you don’t have prepared granola muesli.
Why you should eat fruit for breakfast?
When breakfast is the most important meal of the day, it may seem counterintuitive to replace breakfast cereal or toast with a breakfast fruit bowl.
Nevertheless, eating fruits in the morning will provide you with all the nutrients your body needs to function at its best in an easy breakfast that takes just minutes to prepare.
You can enjoy it as a sweet indulgence or as a dessert, but should not be eaten as part of the main course -- breakfast, for instance. What does science say? Fruit for breakfast is a great idea! Wholegrain cereals topped with fresh fruits appear to be the ideal combination for weight control, experts agree.
Some breakfast cereals have a low glycemic index, which means they avoid blood sugar spikes and deliver sustained energy.
In addition to this, breakfast cereal is a good source of essential vitamins and minerals such as vitamin B, calcium, iron, and zinc. Fruit for breakfast plays the role of an antioxidant protective shield against free radicals that damage cells from within.
You should not be concerned about the high natural sugar content of fruit as it is combined with valuable nutrients, vitamins, and fiber that help maintain a steady blood sugar level.
Moreover, breakfast cereals provide slowly digestible starch; if your breakfast bowl includes fruits such as bananas or berries, you will notice an improvement in digestion.
Ingredients
- Rolled oats
- Chia seeds
- Banana
- Apple
- Goji berries or raisins
- Berries
- Your choice of nuts
- Cocoa powder or ground cinnamon
- Maple syrup
Optionally top with applesauce.
See quantities and full instructions in the recipe card.
Instructions
- Soak your oats in water overnight. You can soak them only 15 minutes before eating them as well.
- Arrange your soaked oats in a bowl, add the soaked chia seeds and your selection of fresh fruit, top with the cocoa, and maple syrup.
Tips
TIP Nº1
Our bodies digest better the nuts, seeds, and oats when activated in water. Nuts are plant seeds; soaking them for 12 hours can start the germination process, causing changes in the seed.
When you soak nuts and seeds, you minimize their nutritional inhibitors and toxic substances as they are absorbed into the water, and you make it easier for your body to absorb the great stuff.
Rolled oats absorb so much water that you won’t necessarily need to add milk, making it different from eating a granola bowl, which would be dry granola and needs additional moisture on it.
So before going to bed, leave three cups of water for every cup of dry oats, your choice of seeds, and nuts soaking, and just use it as they will be soft in the morning.
In the morning you will have some oats milk to eat with your breakfast bowl.
Remember, you are not only what you eat; you are what you absorb.
TIP Nº2
Add spices such as cinnamon and nutmeg. They are calorie-free and add lots of nutrients to your food. i.e., cinnamon Lowers Blood Sugar Levels and Has a Powerful Anti-Diabetic Effect.
Tip Nº3
Add berries as they are full of antioxidants.
After a nice run or intense yoga workout, I have this bowl paired with the perfect workout Beetroot Juice, which has great post-workout benefits.
Take a look at these additional great Breakfast Recipes:
- Ultimate Pre and Post Workout Drink
- The Morning Green Juice
- Oats and Chia Pudding
- Best Tofu Scramble
- How to Make a Thick Smoothie Bowl
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #ourplantbasedworld on Instagram. Cheers!
Recipe: Breakfast Fruit Bowl
Ingredients
- 1 cup oats rolled old-fashioned gluten-free
- 1 tablespoon chia seeds
- 1 banana
- ½ apple
- 1 teaspoon goji berries or raisins
- 6 blueberries
- 8 almonds
- 4 strawberries
- 4 raspberries
- 4 macadamia nuts
- 1 teaspoon cocoa powder
- 2 teaspoons maple syrup
Instructions
- Soak your oats in water overnight. If you want to have some oats milk, so you don’t need to add milk, add a ratio of 3 cups of water for every cup of oats. You can soak them only 15 minutes before eating them but is better if you do it overnight as they are going to be softer and give you some oats milk.
- Place your soaked oats in a bowl, add the soaked chia seeds and your selection of fresh fruit, top with the cocoa, and maple syrup.
Notes
Have a Great Day!!
Nutrition
Food safety
We sometimes take for granted that we have years (or decades) of cooking experience that the average visitor may not. Add to, or remove from, the list below with health and safety tips.
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full Nutritional Disclosure here.
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