Characteristics

This meal idea provides an alternative to the common “oatmeal bowl” as it incoporates the ancient grain Millet. It is a delicious, nutritionally-balanced, and nutrient-rich breakfast idea, as it provides healthy complex carbohydrates, healthy fats, plant proteins, vitamins, and minerals. It incorporates the goodness of real, whole grains, raw nuts, and fresh fruit, which offer an excellent start to the day. The meal is naturally low in sodium, cholesterol free, gluten free, and high in fiber.

TYPE: Breakfast, Meal, Snack PREP TIME: < 25 mins or less with pre-cooked grain + nut soaking time SERVINGS: not set - make according to your needs

  • 100% Plant-Based / Vegan
  • Wheat-free
  • Gluten-free
  • Peanut-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Refined Sugar-free

Goodies Needed*

INGREDIENTS:

TOOLS:

Preparation Steps

  1. Soak the almonds overnight in a bowl of water to have them ready for your breakfast.
  2. Prepare the millet grain according to the directions on your package. It normally cooks in about 20 minutes. (TIP: You can batch cook it ahead of time, store in the fridge, and use some readily for your meals to cut down on meal preparation.)
  3. While your grain is cooking, wash and prepare your berries, and set aside.
  4. Drain the water from the soaking almonds, rinse them well several times, and set aside.
  5. Once the millet grain has cooked, place a desired amount into your breakfast bowl.
  6. Add a desired amount of berries and almonds to the breakfast bowl.
  7. Add a desired amount of non-dairy milk and stir all of the ingredients gently together.
  8. If you choose to use any maple syrup, drizzle some over your ingredients.
  9. Serve and enjoy!

Meal Nutritional Benefits

Millet

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, including vitamin A and most B vitamins, including folate
  • provides minerals, including phosphorus, potassium, magnesium, calcium, selenium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, diabetes type 2, and other diseases

Blackberries

  • provide healthy carbohydrates and fiber
  • provide some protein and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, including potassium, phosphorus, magnesium, calcium, manganese, and iron
  • support optimal health, weight, healing, and prevention
  • support optimal digestion, immune health, and brain health
  • support healthy blood pressure, cholesterol, and blood sugar
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Almonds / Almond Butter

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, E, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, selenium, and manganese
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases
  • Tips: Choose organic and raw almonds and almond butter, as conventional almonds and roasted almonds have pesticide, toxin, and other health concerns.

Cinnamon

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
  • provides vitamins, including vitamin A, K, and some B vitamins
  • provides minerals, especially calcium, potassium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports optimal digestion and immune protection
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Non-Dairy Milk (carton package)

  • the nutrient and health benefits vary based on the type of non-dairy milk: almond, soy, coconut, cashew, oat, rice, etc.
  • provides some healthy fats, carbohydrates, and protein
  • is normally fortified with some vitamins, like vitamins A, D, and B12 (check the nutrition facts and ingredients on your carton)
  • provides some minerals and may be fortified with some minerals, like calcium
  • can support optimal health, weight, healing, and prevention
  • Health Tips: Avoid highly processed non-dairy milk that has added sweeteners, flavors, or other unnatural ingredients. Choose organic, original, unsweetened non-dairy milk without any risky additives.

Maple Syrup

  • provides mostly simple carbohydrates (sugars) and about 20% fewer calories than honey
  • provides antioxidants and phytonutrients
  • provides trace amounts of B vitamins
  • provides minerals, especially manganese, zinc, calcium, iron, potassium, copper, and magnesium
  • serves as a good, natural sweetener option, which provides some nutrition and health benefits

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