Nutrient-dense recipe: Avocado “toast” breakfast bowl

Your breakfast bowl starts with grains. You can use one cup of dinner leftovers like rice, quinoa or couscous. Or cook your own mixture of whole grains like farro, bulgur, buckwheat, millet or sorghum.¹

Avocado “toast” breakfast bowl

Makes: 1 serving | Prep: 10 mins | Cook: 30-35 minutes

Ingredients

For grains:

• ⅓ cup whole grains (steel-cut oats, millet, bulgur, etc.)
• ¼ Tbsp extra virgin olive oil
• ¼ cup orange juice
• ½ cup water
• ½ inch fresh ginger, sliced into rounds or a dash of ginger powder

For topper:

• ½ avocado, sliced
• 1 Tbsp chia seeds
• 8 grape tomatoes, halved
• ¼ cup watercress, arugula or a bitter green
• 1 egg, soft-boiled, hard-boiled or poached
• 1 Tbsp lemon juice

Preparation

• Rinse grains in cold water.
• Heat oil in a small saucepan over medium-high heat. Add grains and ginger. Toast grains, tossing frequently for 3 minutes.
• Add water and orange juice, bring to a boil, then cover and reduce to a simmer. Cook until liquid is absorbed (about 20-25 minutes).
• Remove from heat. Remove and discard ginger if used.
• Put grain mixture in a bowl. Layer avocado slices, tomato halves and greens. Sprinkle with chia seeds. Squeeze lemon wedge on top. Add egg and season with salt.

Nutrition

Per serving

Calories: 579 | total fat: 24 g | saturated fat: 5 g | sodium: 84 mg | cholesterol: 187 mg | total carbs: 70 g | fiber: 15 g | sugars: 8 g | protein: 19 g | potassium: 925 mg