Thai purple sticky rice is a gorgeous food, deeply pigmented and naturally sweet. The stickiness is due to a balance of starches that are different from similar kinds of starches in all other rice varieties: less of the firm amyloses (firmer starch components) and more of the sticky amylopectins (starch components that gel), which produces a grain that lives up to its name. It’s considered a dessert in its native land (see Sweet Purple Rice with Pineapple and Crushed Cashews on page 142,) but we can enjoy it for breakfast with meltingly soft tofu and tangy mango. This bowl is very packable.
Yield: 4 servings
1¼ cups uncooked Thai purple sticky rice
2 cups water
¾ cup coconut milk, divided
2 tablespoons crunchy peanut butter
2 tablespoons fresh lemon juice
2 tablespoons honey
⅛ teaspoon salt
1 (12-ounce) package silken tofu
2 cups shredded carrots
2 medium mangos, peeled, pitted, and sliced
¼ cup roasted, unsalted peanuts, chopped
Lemon zest curls, for garnish
Combine the rice with water and ½ cup coconut milk in a 1-quart saucepan. Bring to a boil, then lower the heat, cover tightly, and simmer for about 35–40 minutes.
In a medium bowl, combine the remaining ¼ cup coconut milk, peanut butter, lemon juice, honey, and salt and stir to mix well.
Take the tofu out of the container, pat dry, and carefully cut the tofu in ½-inch thick slices and then into cubes.
In each serving bowl place 1 cup rice, then top with ¼ each of the tofu, carrots, and mango, and then drizzle with 2 tablespoons of the peanut sauce. Top with peanuts and lemon zest. Serve.
Have you heard about the superfoods turmeric and goji berry? Fresh turmeric has gotten much easier to find now that Americans have awakened to its brain-protecting, anti-inflammatory qualities. Goji berries are high in antioxidants, iron, and vitamins C and A, and have more protein than other fruit. Team the two with hemp to create a superfood breakfast bowl that is sure to bathe your cells in health-promoting properties as you go about your day. In this recipe, I used a packaged grain blend, but you can mix your favorite short-grain rice with millet, teff, kañiwa, or other exotics.
Yield: 4 servings
1 cup mixed grains
3 cups apple juice, divided
2 cups water
½ teaspoon cinnamon
4 slices fresh turmeric, slivered
¼ teaspoon salt
1 cup dried goji berries
12 slices dried pineapple rings, cut in wedges
1 small banana, quartered and sliced
4 tablespoons hemp seeds
Put the grains, 2 cups of the apple juice, water, cinnamon, fresh turmeric, and salt into a 2-quart pot. Bring to a boil over high heat and then reduce the heat to low. Cover tightly and simmer for about 40 minutes, depending on the grains you have mixed. They should absorb all the water and break apart; stir to encourage them to become porridgelike.
While the grain cooks, soak the goji berries in the remaining apple juice. If the pineapple is particularly dry, soak that, too. Drain any extra apple juice from the berries and stir them into the warm grain.
Serve a heaping cup of cooked grain topped with ¼ each of the goji berries, pineapple, and banana, plus a tablespoon of hemp seeds.
Matcha is the finely ground powder of steamed and dried green tea tips, enjoyed for centuries in Japanese tea ceremonies. It’s also a wildly potent antioxidant and gives you a little caffeine boost. Stirred into creamy oats, matcha gives them a little tannic bite and a brilliant green color. When the green oats are floating in a moat of milkshake-creamy smoothie, you can enjoy a riot of flavors in every bite. For a fun variation, try it with another soft grain, like amaranth or millet.
Yield: 2 servings
1 cup water
¼ cup steel-cut oats
1 teaspoon matcha powder
2 teaspoons honey or agave
2 cups frozen strawberries (8 ounces)
1 medium frozen banana
½ cup Greek yogurt
¼ cup milk
½ teaspoon vanilla
1 small peach, sliced, for garnish
In a 1-quart pot, bring the water, oats, and matcha to a boil over high heat, then reduce the heat to low for about 20 minutes. When the oats are tender, and the cooking liquid thick, take off the heat and stir in the honey. Let cool.
In a blender, combine the strawberries, banana, Greek yogurt, milk, and vanilla. Process to blend. Scrape down and repeat as needed to make a thick, smooth purée.
To serve, transfer half the strawberry mixture to each of two bowls, spreading it out to the edges and leaving a deep indentation in the middle. Scoop about half a cup of the oats into the center. Garnish with peach slices and serve immediately.
Why wait for November to eat pumpkin and spice? Unlike the popular pumpkin spice latte, there is nothing artificial about this version of the ubiquitous holiday flavor. Real pumpkin, creamy ricotta, and plenty of spice will make your morning bowl into a meal that tastes like pie. If you need some crunch, add some chopped apple on top.
Yield: 4 servings
3 cups cooked short grain brown rice
1 (15-ounce) container ricotta cheese, part skim milk, divided
½ cup pumpkin purée
2 tablespoons maple syrup
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice
½ teaspoon vanilla
1 pinch salt
½ cup dried cranberries, chopped
½ cup walnuts, chopped
1 tablespoon sugar mixed with 1 teaspoon ground cinnamon, optional
Warm up cooked rice.
In a food processor, purée 1 cup of the ricotta, then add the pumpkin, maple syrup, cinnamon, pie spice, vanilla, and salt and process until smooth.
Stir the pumpkin mixture into the warm brown rice.
Serve 1 cup of pumpkin brown rice in each bowl, topped with cranberries, walnuts, and about 3 tablespoons of the remaining ricotta. Sprinkle with cinnamon sugar, if desired.
Make the polenta on Sunday, and you can enjoy it all week long. A quick scramble of pesto-laced eggs and some seared vegetables will get your day off to a seriously well-fed start. The polenta can be a great swap for grains in other bowls too, and these toppings work just as well with amaranth or teff.
Yield: 4 servings
2 tablespoons plus 1 teaspoon unsalted butter, divided
¾ cup cornmeal, coarse
¼ cup buckwheat groats
¼ cup millet
3½ cups water
1 teaspoon salt
½ cup shredded Parmesan cheese
1 cup fresh parsley
1 clove garlic
2 tablespoons pine nuts
¼ teaspoon salt
1 tablespoon extra-virgin olive oil
8 large eggs
Olive oil, for pan
1 large carrot, sliced
1 bunch kale, stems removed, chopped
For the polenta, butter a loaf pan with a teaspoon of the butter and reserve. Combine the cornmeal, buckwheat, and millet in a 2-quart saucepan and whisk in the water and salt. Place over medium-high heat to bring to a boil, then reduce the heat to low or medium-low and stir, scraping the bottom of the pan, every 5 minutes. Cook until very thick, about 30 minutes. Stir in remaining butter and Parmesan. Scrape into the prepared loaf pan and smooth the top. Let cool, and chill until firm, if desired.
For the pesto, place the parsley, garlic, pine nuts, and salt in a food processor and process to a coarse grind. Scrape down and add the olive oil, and process until a paste is formed. Crack the eggs into a large bowl and whisk, then whisk in the pesto.
Slice the polenta into 12 slices and place them carefully on a plate to microwave, or you can sear them in a sauté pan. In a large sauté pan, smear a dab of olive oil and quickly sauté the carrot for a couple of minutes, remove to a plate, then sauté the kale for a couple of minutes and remove. Smear in a little more oil and scramble the eggs over medium heat.
Serve warmed polenta slices in four bowls, topped with ¼ each of the carrots, kale, and eggs. Serve immediately.
Start your day with the breakfast of a farmhand, updated to include grains and greens. Veg-heads can sub their favorite nonmeat sausages, and tofu easily scrambles up in place of eggs. You can cook the eggs however you want: scrambled, over easy, whatever works for you in the morning. Get a variation going by using another grain like freekeh, bulgur, or even boiled barley to make a ploughman’s breakfast that sticks to your ribs.
Yield: 4 servings
3 cups water
1 cup steel-cut oats
1 large carrot, quartered and sliced
¼ teaspoon salt
½ cup shredded Parmesan cheese, divided
1 bunch kale, stemmed and chopped
4 (4 ounces) sausage links
4 large eggs
Bring the water, steel-cut oats, carrot, and salt to a boil in a 4-quart pot, and then lower to a simmer. Stir every 10 minutes for 30 minutes or so. Take off the heat and stir in half the Parmesan cheese. Cover and let stand until serving.
Set up a steamer and steam the kale for 2 minutes. Meanwhile, fry the sausage links in a large skillet, turning to brown evenly for about 5 minutes, depending on their size, and once cooked, transfer the meat to a plate. Cook the eggs in the same fat as the sausage, either scrambled or sunny side up. Serve 1 cup of oats in each bowl; top with kale, sausage, and an egg, and sprinkle with the remaining Parmesan.
Start your day with a kick, and you will dance through your busy morning. A base of sweet potatoes provides a tender, sweet spot to nestle some eggs (or tofu) alongside spinach and tomatoes.
Yield: 4 servings
1½ pounds sweet potatoes (4 cups cubed)
¾ cup coconut milk
1 teaspoon curry powder
½ teaspoon salt
8 cups baby spinach, chopped
8 large eggs or 1 (10-ounce) package firm tofu, cubed
2 small tomatoes, chopped
Slice the sweet potatoes into ¼-inch-thick slices, then stack the slices and slice them into ¼-inch strips. Slice the strips into small cubes.
Place a steamer into a large pot with half an inch water in the bottom and bring the water to a boil. Put the sweet potato cubes in the steamer and cover the pot, lowering the heat to medium to keep the steam going. Cook for about 5 minutes, or longer if your cubes are larger. Test a piece of sweet potato by piercing with a knife. When tender, take the steamer out of the pot and place on a folded kitchen towel.
For the topping, warm the coconut milk in a large skillet. Add the curry powder and salt and stir; raise the heat to medium-high and stir in the spinach. Turn the spinach to coat, and cook just until it starts to wilt, then transfer to a bowl. Crack the eggs into the pan, and cover the pan with a lid. (If using tofu, add it to the pan and stir, and simmer until thick, about 5 minutes.)
Check eggs every two minutes, shaking the pan a little to see if the whites are becoming firm. Turn off the heat when the eggs are done to your liking.
To serve, portion a cup of sweet potato into each bowl, then place two eggs and ¼ of the spinach mixture on top. Top with tomatoes and serve.
You can also try this recipe with whole oats, or jazz it up even more with the Nutty Cinnamon Streusel Granola Topper (page 20). Either way, you’ll forget that you are fueling up with lots of fiber and protein—it’s so delicious that you won’t even care that it’s good for you. Even better, this breakfast bowl packs into a jar for easy toting. Bonus points for swapping in blackberries or mulberries, if you can get them!
Yield: 4 servings
4 cups cooked steel-cut oats or whole-oat groats
1 pinch salt
2 cups shredded carrots
1 teaspoon cinnamon
1 teaspoon honey
2 cups cottage cheese
12 ounces (2 cups) fresh raspberries
1 cup granola
Warm the oats and add pinch of salt. In a medium bowl, stir the carrots with cinnamon and honey.
In each bowl, serve 1 cup oats topped with carrots, cottage cheese, and raspberries, then sprinkle with ¼ of the granola.
This also can be assembled in four wide-mouth quart jars for ease of transport.
Greeks and barley go way back, so why not celebrate their long-term relationship with a tasty breakfast bowl? Savory rosemary and walnuts meet sweet dates and honey in a lively Mediterranean romance. Currants are the dried version of ancient Corinthian grapes, which originated on the island of Zante.
Yield: 4 servings
2½ cups water
1 cup barley, pearled or hulled
1 tablespoon fresh rosemary
1 tablespoon extra-virgin olive oil
1 teaspoon cinnamon
2 tablespoons lemon juice, plus 1 tablespoon zest
3 tablespoons honey, divided
1 cup dates, pitted and sliced
1 cup walnut halves
2 cups Greek yogurt, plain
1 scallion, slivered, optional
½ cup dried currants or goji berries, optional
In a 1-quart pot, bring the water to a boil. Add the barley, rosemary, and olive oil and return to boil. Cover, reduce the heat to low, and cook for about 30 minutes for pearled barley, or up to 50 minutes for hulled barley. Take off the heat when tender, drain if necessary.
In a small cup, stir the cinnamon, lemon, and 1 tablespoon of the honey, then drizzle over the cooked barley. Toss to mix.
Serve ¼ of the barley in each bowl. On top of each, arrange dates, walnuts, half a cup of Greek yogurt, and a drizzle of the remaining honey. Top with lemon zest, and, if using, scallions, currants, or goji berries and serve.
Regular tabouli has been done to death in certain circles. Time to branch out and use the form for a fruity breakfast. This sprightly cold breakfast is easy to make ahead, so you can grab it out of the refrigerator and bowl up your morning. For an extra special dish, try it with Cara Cara oranges or even blood oranges, when these exotic citrus hit the markets.
Yield: 4 servings
3 cups cooked freekeh or oat groats
1½ cups shredded carrots
2 large oranges, divided
3 tablespoons extra-virgin olive oil
3 tablespoons honey
1 tablespoon lemon juice
1½ cups fresh parsley, chopped
1 cup shelled pistachios, chopped
Warm the grains. Stir in the shredded carrots and let cool. Zest one orange to make 2 teaspoons zest and stir the zest into the grains.
Juice one orange to make ¼ cup juice, and stir in the olive oil, honey, and lemon juice. Pour over the cooled grain. Stir in the parsley.
Peel the remaining orange and chop the sections into small bite-size pieces. Serve ¾ cup of the grain mixture topped with orange pieces and pistachios.
I have to admit, I got this idea from a mom who came to one of my cooking classes. Her version was just peanut butter, honey, and brown rice. I dolled it up just a touch. Still, you can pull this together in minutes, and even kids who turn up their noses at healthy meals will dig in. Don’t be embarrassed if you love it, too.
Yield: 4 servings
4 cups cooked brown rice or other grain
2 cups shredded carrots
2 (14.5-ounce) cans sliced peaches, no sugar added (save the juice)
½ cup peanut butter, unsweetened
2 tablespoons honey
½ teaspoon salt
2 cups red grapes
½ cup chopped peanuts
Warm the rice, then stir in the carrots.
Drain the peaches, reserving the juice in a cup. In a small bowl, stir the peanut butter, honey, ½ cup of the peach juice, and salt. Stir the peanut sauce into the brown rice.
Serve about ¾ cup per bowl. Top with peaches and grapes and sprinkle with peanuts.
I’m pretty sure that the Japanese don’t mix matcha in their rice, but boy howdy, is it oishii (delicious!). Melon and cured fish give this bowl a Japanese feel, and the lush melon also cleanses the palate between bites. This one refreshes as it fuels you for a serious day of contemplation and movement. This packs well.
Yield: 4 servings
3 teaspoons matcha
4 cups cooked long- or short-grain brown rice
¼ cup sliced pickled ginger
1 (2½ pound) cantaloupe, peeled, seeded, and sliced
8 ounces lox, slivered
4 teaspoons black sesame seeds
½ cup plain yogurt (not Greek)
Stir the matcha into the cooked rice.
To serve, divide the brown rice between the bowls. Arrange ¼ of the pickled ginger in each bowl. Arrange the slices of cantaloupe around half of each bowl. Mound the lox on the opposite side. Sprinkle the lox with black sesame, and then dollop stirred yogurt over the cantaloupe. Serve.
Whole-grain couscous is instant “grain” made with whole-wheat flour. It’s not quite as wholesome as a bowl of wheat berries, but it sure cooks more quickly. I love this bowl because the little couscous grains absorb the bright red pomegranate juice, making a purplish, soft base for juicy berries and crunchy Asian pears and seeds.
Yield: 4 servings
1 cup water
1¼ cups pomegranate juice
1½ cups whole-wheat couscous
1 large Asian pear, sliced
2 cups (12 ounces) fresh raspberries
¼ cup hemp seeds
¼ cup chia seeds
In a 1-quart pot, combine the water and juice, and bring to a boil over high heat. Stir in the couscous and cover, then take off the heat. Let stand for 5 minutes.
Serve ¾ cup couscous in each bowl, then arrange the Asian pear slices around the edges. Sprinkle with raspberries, then hemp and chia seeds. Serve warm.
