This chocolate mint berry toasted quinoa bowl is a tasty alternative to oatmeal, full of complex carbohydrates, protein, fiber and vitamins! It is dairy free, gluten free, vegan, and a low FODMAP recipe for those suffering from any digestive problems or sensitivities.
Hey hey! How are you today? I’m super excited to share this recipe with you – it’s one of my favorites yet!
Did you know that September is Better Breakfast Month? So in honor of breakfast being celebrated in September, and the fact that it’s my favorite and in my opinion, most important meal of the day, I’ve made you a delicious breakfast that is also low in FODMAPS.
Our most recent recipe challenge with the Recipe ReDuxers was to create a Low FODMAP recipe, to show those with digestive sensitivities that they can still enjoy ultimate deliciousness. The reason this challenge caught my eye was because I’m starting to see more and more clients with digestive issues. The research shows that a low FODMAP diet can help with digestion difficulties and reduce symptoms of irritable bowel syndrome.
So, let me tell you a little bit what that actually means.
What are FODMAPs?
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. They classify specific types of short-chain carbohydrates (sugars or fibers) that can trigger digestive distress in some people. Often times, anxiety causes these individuals to avoid all foods and food categories that give them discomfort — or fear will give them discomfort — which can unintentionally minimize their nutritional intake.
In the spring of 2016, Nestlé Health Science launched www.LowFODMAPcentral.com to support both the consumer seeking more information about FODMAPs and the healthcare professional looking to build knowledge and practice tools. It’s a great resource for those looking to pinpoint possible sources of irritation in their diets, and a comprehensive list about what foods may be tolerated better than others. Nestlé is also sponsoring this recipe contest to show that those suffering from IBS or other digestive sensitivities can still enjoy healthy food. With a recipe like this one, and those below by other fellow Reduxers, I can promise you that you’re not missing out.
So, back to breakfast.
For me, breakfast is usually the same thing time and time again. Oatmeal. With frozen blueberries, chia seeds, and peanut butter. Sometimes a smoothie bowl and sometimes eggs, but 80% of the time, it’s oatmeal.
I’ve seen some delicious quinoa breakfast bowl recipes, but haven’t tried them. Until now. I’m sad I waited this long, but excited to share with you why you need to try it too! I love my oats, but in the same serving size, quinoa offers a wee bit more protein. Unlike most grains, it is a complete protein, meaning it supplies all of the essential amino acids that our bodies can’t make on their own. It is also wheat and gluten-free, making it a friendly alternative for those following a low FODMAP diet.
We all know that mint and chocolate go together really well, right? Then, we’ve added berries for some natural sweetness and antioxidants. And of course, we have some pumpkin seeds and dark chocolate for our healthy fats.
So, what I learned from researching the low FODMAP diet is that dark chocolate (in moderate amounts) is allowed. Milk and white chocolate, though, contain more lactose. However, keep in mind that large amounts of dark chocolate can affect gut motility. About 30 grams, or 4-5 squares, is the maximum recommended limit at one time. This is recommended by Montash University, who specializes in FODMAP research.
I found it pretty easy to create delicious recipes while avoiding the high FODMAP irritants, and I think you could too! You can see a more extensive list here about foods high and low in FODMAPs.
The quinoa has a nice crunch from the toastiness which sells it for me. I am now no longer a savory quinoa only kinda girl. I am in love with these flavors.
However, if you don’t want your quinoa toasted, but instead prefer it fluffy, just cook it as you normally would. Either way would taste great!
- 1 tbsp coconut oil
- ½ cup rinsed drained uncooked quinoa
- 1 cup almond or coconut milk
- 1/2 tsp cinnamon
- pinch of salt
- ½ cup blueberries
- ½ cup strawberries
- 2 tbsp mint leaves
- 1-2 squares of dark chocolate
- 2 tbsp pumpkin seeds
- Other optional add ins: nuts brown sugar, maple syrup, other fruit (note; avoid cashews, apples, blackberries and peaches to remain low FODMAP)
- Heat small saucepan over medium heat and add 1 tbsp coconut oil. Add rinsed and drained quinoa to the pan, stirring frequently to lightly toast.
- Add almond milk, cinnamon, salt and bring to boil over high heat. Reduce heat to low and cook uncovered for 15-20 minutes, stirring occasionally so it doesn't stick to pan.
- Once quinoa absorbs liquid, turn off heat and transfer to bowl. Add mint, berries, pumpkin seeds and chocolate and stir to combine and melt. Microwave to melt if necessary.
Note: This recipe was developing using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content.
You can also amp up the protein with protein powder, nuts, nut butter, hemp seeds or chia seeds. You definitely must eat this warm, with the melty chocolate goodness oozing out of it!
[Tweet “Drooling over this #glutenfree #lowFODMAP mint chocolate berry #quinoa bowl @bucketlisttumRD”]
If you experience fear of discomfort when eating or digesting, I suggest contacting a registered dietitian in your local area, who can help you identify individual FODMAP triggers, while minimizing food elimination and maximizing nutritional value. Because each one of us is so different!
Update: This recipe was one of the winners of the Nestlé Health Science recipe contest!
By posting this recipe, I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourishTM, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.
Don’t forget to check out the other fabulous low FODMAP recipe creations shared by my fellow Recipe ReDuxers below!
Have you tried quinoa for breakfast before?
Mint and chocolate or peanut butter and chocolate?
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