Tag Archives: Agave nectar

Pick-Me-Up Wheat Berry & Flax Seed Breakfast Bowl

I like to start my day with a nourishing bowl of pure, whole foods. Wheat berries are whole wheat kernels – wheat in its purest form. If you’re feeling especially industrious, you can even make your own whole wheat flour by grinding the berries! Wheat berries have a toothsome, nutty flavor and a satisfying chewy bite. They’re incredibly fibrous, low in calories (a cup has only about 300 calories), and full of protein and iron.

Wheat berries are also soft on the wallet because they have not been modified or processed in any way by the manufacturer (for which you will always pay, both in health and in cash). You can find them at Whole Foods in the bulk bins for less than $2 a pound.

As for flaxseed, we’ve all heard what a miracle these little seeds are. Often called “one of the most powerful foods on the planet,” flax seeds are full of fiber (4 grams from only 2 tablespoons!), lignan antioxidants, and alpha-linolenic acid omega-3’s. Lignans have been credited with helping to stop harmful cell growth. Many plants contain lignan, but flaxseed contains 75 times more than any other source we currently know of. To illustrate how incredible this little seed is, the package for Bob’s Red Mill flaxseed states that you’d need to eat 30 cups of fresh broccoli.

Not to mention, walnuts are well-known for their high fiber content, B vitamins, magnesium, omega-3’s, and antioxidants such as Vitamin E. Blueberries are also high in fiber, antioxidants such as anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper, selenium, zinc, iron, and are well-known for their ability to destroy free radicals and promote eye, brain, and digestive tract health. Take that, cocoa puffs!

Wheat Berry & Flax Seed Breakfast Bowl

1/2 cup cooked wheat berries*
2 tablespoons flaxseed
a healthy handful of blueberries
a handful of deeply toasted walnuts*
1-2 tablespoons agave nectar or pure maple syrup
a dollop of yogurt, for garnish (optional)

1.) Combine wheat berries, nectar, and blueberries over medium heat in a small skillet. Saute until heated through and use your wooden spoon to break apart the blueberries a bit.

2.) Sprinkle with walnuts and flaxseed. Scoop into a bowl, and serve with a dollop of yogurt, if desired.

*To cook wheat berries – Rinse 1 cup of wheat berries under cool running water, then combine in a saucepan with 3 cups of cold water and 1 teaspoon of sea salt. Bring to a boil, then reduce heat and simmer for 30 minutes to an hour; until they give willingly when you bite into them.

*To toast walnuts – Place in oven on a baking sheet at 350 degrees for about 5 minutes; until browned and fragrant.

Red Quinoa & Blackberry Breakfast

Red Quinoa & Blackberry Breakfast
Serves 1

1/2 cup cooked red quinoa (or white, if you can’t find any)
a big handful of blackberries (about 7-10)
a handful of deeply toasted walnuts, roughly chopped*
1-2 tablespoons honey or agave nectar

*To toast walnuts, place in oven on a baking sheet at 350 degrees for about 5 minutes; until browned and fragrant.

1.) In a small skillet over medium-low heat, warm quinoa, honey/agave nectar, and blackberries. Once sizzling and warmed through, increase heat to medium, and use your wooden spoon to break up blackberries so their juices color the dish.

2.) Turn off heat, add walnuts, and enjoy your nutrient-packed breakfast!