Logan Hayes
The How Not To Die cookbook offers a morning grain bowl recipe that can be made with oats. This recipe is a great alternative to sugary cereals. The basic recipe includes whole grains, beans, berries, flaxseed, and turmeric. However, it can be adapted to your taste and the availability of fruits. For those who prefer a no-cook method, overnight oats are a popular option. The basic recipe involves soaking oats in milk overnight, but there are numerous variations, including the addition of chia seeds, maple syrup, cinnamon, and Greek yogurt.
| Characteristics | Values |
|---|---|
| Recipe Name | Morning Grain Bowl |
| Number of Servings | 4 |
| Ingredients | 3 cups cooked whole grains (brown rice, quinoa, freekeh, oats), 3/4 cup cooked cannellini beans mashed, 2 cups almond milk, 3 tablespoons ground flaxseeds, 1-inch piece turmeric or 1 tsp ground turmeric, 1 teaspoon fresh ginger grated (optional), 1 cup berries fresh or frozen, 1 ripe banana sliced, 4 tablespoons date syrup (optional) |
| Instructions | In a microwave-safe bowl, combine the cooked grains, beans, almond milk, flaxseeds, turmeric, and ginger (if using). Mix well. Microwave for 2 to 3 minutes, or until warm but not too hot. Divide the grain mixture among four bowls. Top each serving with 1/4 cup (35 g) of the berries and one-quarter of the sliced banana. Drizzle each serving with 1 tablespoon (20 g) of date syrup, if desired. |
| Preparation Time | Not mentioned |
| Calories | Not mentioned |
| Diet | Vegetarian |
| Customizable | Yes |
| Storage | Not mentioned |
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What You'll Learn
Customisable overnight oats
To make the basic overnight oats, simply combine equal parts of oats and milk in a jar or container. You can use any type of milk, such as dairy milk, oat milk, almond milk, or even coconut milk for a richer flavour. Give the mixture a good stir to ensure that the oats are fully coated in milk, then cover and refrigerate for at least two hours or overnight. That's it! Your basic overnight oats are now ready to eat.
However, if you want to take your overnight oats to the next level, there are endless possibilities for customisation. Here are some ideas to get you started:
- Chia seeds: Adding chia seeds to your overnight oats gives them a delicious thick and creamy texture, as well as providing extra protein, fibre, and healthy fats.
- Yogurt: Stirring in some Greek yogurt or vegan yogurt adds creaminess and a tangy flavour to your overnight oats. It also provides an extra boost of protein.
- Sweeteners: A drizzle of honey, maple syrup, or your favourite sugar-free sweetener can add a touch of sweetness to your overnight oats.
- Fruits: Top your overnight oats with fresh fruits such as bananas, berries, or peaches, or fold in dried fruits like raisins. You can even add cocoa powder or vanilla extract for a chocolaty twist.
- Nuts and seeds: For some crunch and extra nutrition, sprinkle on some chopped nuts or seeds, such as walnuts, pecans, or flaxseeds.
- Spices: Cinnamon, turmeric, and ginger are just a few of the spices you can add to your overnight oats for a flavourful boost.
The great thing about customisable overnight oats is that you can experiment with different combinations of mix-ins and toppings to find your favourite flavour. Whether you're a fruit lover, a chocolate enthusiast, or a nut butter devotee, there's a flavour combo that's perfect for you. So, get creative and enjoy a delicious and nutritious breakfast every day of the week!
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Make-ahead breakfast
Making a healthy breakfast doesn't have to be a time-consuming chore. Here are some make-ahead breakfast ideas to start your day right.
Overnight Oats
A simple, healthy, and delicious breakfast option that can be prepared in advance and customized with various toppings and add-ins. The basic recipe calls for just two ingredients: oats and milk. However, you can add yogurt, chia seeds, maple syrup or honey, a pinch of salt, and any fruit or sweetener of your choice.
Here's a step-by-step guide to making overnight oats:
- Place the oats, chia seeds, maple syrup or honey, salt, and yogurt (if using) in a jar or container.
- Pour in the milk of your choice (dairy, oat milk, almond milk, coconut milk, etc.) and stir thoroughly until well combined.
- Cover and refrigerate overnight or for up to 5 days.
- In the morning, give the oats another stir, add your desired toppings, and enjoy!
Baked Oats
If you're looking for a warm and hearty breakfast option that can be made ahead of time, baked oats are a perfect choice. This recipe uses rolled oats, milk, eggs, honey, baking powder, and berries of your choice.
Here's how to make baked oats:
- Preheat your oven to 180°C/350°F.
- Mix your berries, eggs, oats, milk, honey, and baking powder together until well combined.
- Pour the mixture into a small oven-safe dish or ramekin.
- Bake for 30 minutes until golden and cooked through.
- Top with a spoonful of yogurt, fresh berries, and a drizzle of honey.
- You can also reheat baked oats in the microwave for a quick, hearty breakfast on busy mornings.
With these make-ahead breakfast ideas, you can enjoy a nutritious and delicious start to your day, even on those busy mornings.
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Vegan options
There are several vegan options for a nutritious and delicious breakfast. Here are some recipes and ideas to get you started:
Vegan Baked Oatmeal
A popular and healthy option for breakfast is vegan baked oatmeal. This dish is easy to prepare and can be made with just six ingredients: oats, banana (or a substitute), baking powder, milk, maple syrup, and blueberries. You can also add protein powder or hemp seeds to increase the protein content. The oatmeal can be baked in advance and stored in the fridge or freezer, making it a convenient option for busy mornings. Simply reheat and serve with toppings such as dairy-free yoghurt, coconut whipped cream, fresh fruit, berries, maple syrup, or nut butter.
Vegan Overnight Oats
Overnight oats are a quick and convenient vegan breakfast option. To prepare, simply mix rolled oats with chia seeds and almond milk (or another plant-based milk). The chia seeds absorb the milk, creating a creamy consistency, while the oats soften. You can add mashed banana, cinnamon, and vanilla for extra flavour. Place the mixture in the fridge overnight or for a minimum of two hours. In the morning, give it a stir and add your favourite toppings or mix-ins, such as fresh or frozen fruit.
Savory Oatmeal
If you're looking for something savoury, you can create quick-cooking savoury oat bowls by combining rolled oats with black beans, sweet potatoes, and spices. Top with avocado, salsa, lime juice, or jalapeño slices for a tasty and satisfying breakfast. You can also experiment with other savoury ingredients such as vegan cheese, sautéed vegetables, or vegan sausage.
Vegan Oat Bars and Pancakes
For a breakfast on the go, try making vegan oat bars or pancakes. Oat bars can be made with toasted rolled oats and a variety of flavour combinations, such as strawberry rose or chocolate pistachio mint. Vegan oat pancakes provide a light and nutty option for breakfast without the heaviness of traditional pancakes.
Vegan Oatmeal with Blueberries
A make-ahead vegan breakfast of baked oatmeal with blueberries is both healthy and time-saving. This gluten-free option can be prepared in advance and frozen or refrigerated until ready to serve. Simply reheat and enjoy!
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Gluten-free alternatives
For those who are gluten intolerant or simply looking for a gluten-free alternative to the 'How Not to Die' breakfast oat recipe, there are several options to choose from. Here are some ideas for gluten-free breakfast alternatives:
Quinoa Porridge
Quinoa porridge is a delicious and healthy option that can be made in a crockpot in large quantities. It is very versatile, with tons of recipes and flavour combinations available. You can add various ingredients to suit your taste, such as different fruits or jam.
Millet Porridge with Berry Chia Jam and Pistachios
This gluten-free porridge option is perfect for a cosy morning meal. The addition of berry chia jam and pistachios provides a delightful mix of flavours and textures.
Cream of Rice or Buckwheat
Cream of rice and cream of buckwheat are neutral-tasting options that can be paired with various toppings or mix-ins. They are filling and versatile, allowing you to customise your breakfast according to your preferences.
Gluten-Free Pancakes
Pancakes can be made gluten-free and dairy-free by using a gluten-free flour blend or specific types of flour like white or brown rice flour, potato starch, or tapioca starch. You can also add spices like cinnamon to your pancake batter for extra flavour.
Gluten-Free Muffins
Muffins can be made gluten-free and dairy-free by using suitable flour alternatives. These muffins have a soft, crumbly texture similar to a flapjack but with the taste of granola. You can add nuts, seeds, and different fruits like raspberries, apples, or coconut to customise them to your liking.
Breakfast Burritos
Breakfast burritos are a hearty and convenient option. You can make them gluten-free by using gluten-free tortillas or tortilla alternatives. Fill them with sausage, bacon, hash browns, cheese, and any other desired ingredients. They can be made in large batches and frozen for quick, nutritious meals.
"Noatmeal"
"Noatmeal" is a creative alternative to oatmeal that uses ingredients like chia seeds and nuts. It can be made in various flavours and prepared overnight for a quick breakfast option.
Gluten-Free Toast
For a simple breakfast option, try gluten-free toast with toppings such as almond butter, turkey bacon, or other nut butters.
Dairy-Free Alternatives
In addition to gluten-free options, it's important to note that dairy alternatives can also be used. These include almond milk, coconut yoghurt, cashew cheese, vegan cheese, vegan yoghurt, and dairy-free spreads.
There are numerous gluten-free alternatives to the 'How Not to Die' breakfast oat recipe, ensuring that everyone can enjoy a delicious and nutritious breakfast that suits their dietary needs.
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Morning grain bowls
Next, you'll need to prepare 3/4 cup of cooked cannellini beans, mashed. Combine the cooked grains and beans in a microwave-safe bowl, and add in 2 cups of almond milk, 3 tablespoons of ground flaxseeds, a 1-inch piece of turmeric or 1 teaspoon of ground turmeric, and 1 teaspoon of freshly grated ginger (optional). Mix these ingredients well.
Microwave the mixture for 2 to 3 minutes, or until it is warm but not too hot. Divide the mixture into four bowls, and top each serving with 1/4 cup of fresh or frozen berries and a quarter of a ripe banana, sliced. For an extra touch of sweetness, you can also drizzle each serving with a tablespoon of date syrup.
This morning grain bowl recipe is a delicious and nutritious way to start your day and can help you meet your daily whole grain, bean, and fruit intake goals. It's a versatile dish that can be adapted to your taste and the grains you have on hand.
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Frequently asked questions
The basic recipe for overnight oats is to combine equal parts oats and milk, and let the mixture sit overnight.
There are endless ways to customise your overnight oats. You can add in Greek yoghurt, chia seeds, maple syrup, honey, cinnamon, vanilla extract, cocoa powder, or any other sweetener. You can also add in fruit, such as bananas, peaches, berries, or blueberries.
Overnight oats can be stored in the fridge for up to 5 days.
It is recommended to use plain old-fashioned rolled oats, rather than quick oats or steel-cut oats.
You could try making a morning grain bowl, which can be made with any whole grain, such as quinoa, oats, millet, or barley. You could also try making carrot cake oatmeal, banana overnight oats, or cinnamon roll oatmeal.
