Mango Quinoa Breakfast Bowl
My Mango Quinoa Breakfast Bowl reminds me of spring with the light and fresh flavours of mango, coconut, almonds, hemp seeds and bee pollen. Bee pollen is known as natures most complete food. It is made by honeybees and is the food of the young bee. It has a unique flavour that is slightly sweet, bitter and almost soapy. It’s a nutrient dense little rockstar containing amino acids, vitamins, minerals and antioxidants. One group of vitamins that bee pollen contains are the B vitamins, which give us energy among many other functions.
According to Joy McCarthy over at Joyous Health, bee pollen also contains antifungal, anti-bacterial and anti-inflammatory properties.
Please note: If you have a pollen allergy or bee allergy you will want to avoid bee pollen as well.
This Mango Quinoa Breakfast Bowl contains many other nutrient rich foods including:
- 3:1 ratio of omega 6 to omega 3 fatty acids.
- High in gamma linolenic acid (GLA) which are known to help support hormonal balance.
- Complete protein because it contains all the amino acids, including the 9 essential.
- Composed primarily of Edestin protein which closely resembles the globulin in blood plasma. This makes it easy to digest and also supports immune function. Edestin is also considered the backbone of the cell’s DNA.
- High in soluble and insoluble fibre.
- Source of calcium, magnesium, phosphorous, potassium, iron, zinc and manganese.
- Source of vitamin A, B1, B2, B3, B6, D and E.
- Chia means “Stength” in the mayan language and they were used by warriors to sustain them during battles.
- High in fibre, which feeds our healthy gut bacteria.
- Good source of protein as well, with 4.2 grams for 2 tablespoons.
- 6.4 grams of fat, with 4 grams being omega 3’s in just 2 tablespoons.
- Source of magnesium, iron, calcium, phosphorus, potassium, zinc and copper.
- Source of vitamins A, B1, B2, B3, D and E.
- Great for bone health, blood sugar management and digestion.
- Known as a pseudo-grain, which is actually a seed cooked and eaten similar to grains.
- Comes in white, black or red.
- Complete protein as it contains all the essential amino acids with 8 grams per cup.
- 1 cup of cooked quinoa contains 5 grams of fibre.
- Source of manganese, magnesium, phosphorus, folate, copper, iron, zinc, potassium and calcium.
- Source of vitamins B1, B2, B3, B6 and E.
- Naturally gluten-free
- Contains flavanoids (antioxidants): Quercitin and Kaempferol. In fact, these two flavanoids are found in greater concentrations in quinoa than they are in fruit like cranberries.
- Source of biotin, manganese, magnesium, copper, phosphorus and molybdenum.
- Source of vitamins E and B2.
- Good source of fibre with 3.5 grams in one ounce (about a handful)
- Great source of healthy monounsaturated fat, with 9 grams per ounce.
- Good source of protein with 6 grams per ounce.
- Almonds are high in physic acid, which binds to minerals like zinc, iron and calcium. To improve bioavailability of these nutrients, soak your almonds and then dehydrate after if desired.
- High in antioxidants, mostly found in the skin.
- 1/2 c quinoa (I used red)
- 1 c water
- 2 tbsp chia seeds
- 2 tbsp hemp seeds
- 1 c coconut milk
- 1 medium mango, diced
- 1 tbsp shredded coconut
- 1/4 c almond slices, toasted
- 1/2 tsp cinnamon
- 1/2 tsp vanilla extract
- 2 tsp bee pollen
- 1 pinch of sea salt
- 1 tbsp maple syrup (Canada No. 2)
- Rinse the quinoa well to remove the natural saponins that can make quinoa bitter and also cause digestive upset. I line a mesh strainer with cheesecloth because quinoa is so small it can fall through the strainer. Place the quinoa in a small pot with the water and bring to a boil over medium heat. Reduce to a simmer for about 15 minutes until all the water is absorbed.
- Once the quinoa is cooked through add the coconut milk, chia seeds, cinnamon, vanilla and salt. Heat on medium low heat for about 6 minutes until the chia seeds have absorbed the milk and the mixture has thickened.
- Stir in the mango and top with hemp seeds, almonds, coconut and bee pollen. Drizzle each bowl with 1/2 tbsp of maple syrup if desired.