Time to take sugary boxed cereals off your morning kitchen playlist; instead, rise and dine on this fetching bowl of good nutrition. The beet purée is deliciously sweet and pairs perfectly with velvety Greek yogurt and crunchy skillet muesli.
Hot stuff
Roasting beets in the oven heightens their natural sweetness, making it an ideal way to prepare them for this purée. Alternatively, however, you can place beets in a steamer basket set over 2 in (5 cm) of water and steam until fork tender, about 15 to 20 minutes.
Beet Yogurt Muesli Bowl
Ingredients
- 1 lb (450 g) beets, ends trimmed, chopped into chunks (about 5 beets)
- 1 tsp (5 mL) grapeseed, camelina, or sunflower oil
- 1 1/4 cups (310 mL) light coconut milk
- Juice of 1/2 lime
- 3 Tbsp (45 mL) honey, divided
- 2 Tbsp (30 mL) fresh mint (optional)
- 2 tsp (10 mL) chopped fresh ginger
- 1 tsp (5 mL) cinnamon, divided
- 1/8 tsp (0.5 mL) salt
- 1 Tbsp (15 mL) coconut oil
- 1 cup (250 mL) organic rolled oats or quinoa flakes
- 1/3 cup (80 mL) unsalted pumpkin seeds
- 1/3 cup (80 mL) dried cranberries or dried cherries
- 3 cups (750 mL) plain Greek yogurt
- Cacao nibs, for garnish (optional)
Nutrition
Per serving:
- calories298
- protein16g
- fat11g
- saturated fat6g
- trans fat0g
- carbohydrates38g
- sugars23g
- fibre4g
- sodium168mg
Directions
01
Preheat oven to 400 F (200 C). Place beets on baking sheet and toss with oil. Roast until tender, stirring once, about 35 minutes. Let beets cool.
02
Place cooked beets in blender container along with coconut milk, lime juice, 2 Tbsp (30 mL) honey, mint (if using), ginger, 1/2 tsp (2 mL) cinnamon, and salt; blend until smooth. Chill mixture until needed.
03
To make muesli, heat coconut oil and 1 Tbsp (15 mL) honey in skillet over medium heat until liquefied. Add rolled oats or quinoa flakes, pumpkin seeds, cranberries, 1/2 tsp (2 mL) cinnamon, and a pinch of salt to skillet. Heat until grains are toasted, about 5 minutes, stirring frequently. Spread mixture on baking sheet or cutting board to cool.
04
To serve, place about 1/2 cup (125 mL) yogurt in each serving bowl and stir in some beet pureu0301e. Top with muesli mixture and cacao nibs if desired.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Farro, Lentil, and Vegetable Soup
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Arugula Salad with Roasted Delicata Squash, Pomegranate Molasses, and Pine Nuts
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Chocolate and Orange Chickpea Pudding
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.