I’ve been eating a lot of overnight bowls lately for breakfast. There’s something supremely satisfying about front-loading the day with a big bowl of food. Especially when it truly is a break from fasting – and there are studies that suggest that giving your stomach a 16-hour break (ie, getting all your eating done within a 10-hour period during the day) is healthier for your gut.
So my current bowl includes:
- 2 tablespoons chia seeds
- 1 tablespoon wheat germ
- 1 tablespoon goji berries
- 2 teaspoons cacao powder
- a big dash of cinnamon
(213 kcals, 12.3 g fiber)
These are my foundation. I’m a creature of habit (more like food jags, actually), so I’ll distribute these into 5 Talenti containers on Sunday night so I can save myself some trouble during the week.
Then each night, I’ll take one container and add all the moist ingredients:
- 1/2 cup almond milk
- whatever fresh and dried fruit bits are left from kids’ lunchboxes
- yogurt (Greek, Wallaby, or otheir – whatever I feel like throwing into the bowl in the morning, or the night before)
Then I mix well and place it in the fridge. The next morning, I mix it all up again and I’ve got a delicious, satisfying breakfast, all ready to eat.
Another bowl I’ve been doing often is a warm, savory, veggie-heavy bowl:
- Heat a wok to high heat with a small amount of canola oil.
- Throw in a huge handful of mixed greens (chard, salad mix, spinach, shredded green or red cabbage, etc) – figure on 6 cups or so – and sliced mushrooms, if desired, and stir briefly. Did you remember to prep these over the weekend so they’d be convenient to throw into dishes during the week?
- Add a tiny dash of water into the wok and immediately cover to allow the veggies to steam-cook.
- Push the veggies over to the sides, turn the heat down a bit, and pour a big glog of egg whites or crack a few eggs into the center of the wok. Sprinkle generously with herbs and seasonings of your choice (basil, cilantro, or my fave: Bragg Organic Sprinkle Herbs and Spices).
- Allow the eggs or whites to set a bit, then flip them a few times to allow them to cook through. Add a few drops of sesame oil to them.
- Remove from heat and turn the entire huge meal onto a big plate. Now you can sprinkle nutritional yeast or coconut aminos over the whole thing for a little extra flavor, or Sriracha, or furikake, or sesame seeds – knock yourself out.
Enjoy all by itself, or with some Greek yogurt on the side.
My final favorite high-fiber breakfast:
- Take out a cup of Smari Icelandic-style strained plain yogurt.
- Pour some Kashi Go Lean Crunch cereal into a bowl or cup.
- Sprinkle just the top layer of yogurt with cereal and slowly pull off thin peels of yogurt + cereal, savoring a small bite at a time.
- When your top layer of yogurt is clear of cereal, sprinkle on another thin layer of cereal and repeat until the yogurt and cereal are gone.
Send me your favorite high-fiber breakfast. Let me know what you think of mine. Happy eating!