This delectable Quinoa Breakfast Bowl is packed with everything you need to get your day off to a powerful start. They’re not only low FODMAP and low Histamine, they’re also gluten-free. They’re easy to make, but they aren’t so quick so I recommend making them ahead of time and freezing them if you want to enjoy them throughout the week, especially if you have mast cell dysfunction. They do reheat from the freezer quite nicely, so you can make these on the weekend and freeze them into individual portions to use during the week. I’ve included microwave instructions for reheating them so you can do just that. The recipe makes 4 servings, so you can easily double it to cover a whole week for one person or just keep it to one and rotate it with something else to prevent the breakfast boredom blues.
If you aren’t familiar with quinoa, it’s a fragrant grain that’s about the size and color of rice, but with a different taste and texture. It tastes heavenly with just a little salt and olive oil and pairs perfectly with kale. At 8.1 grams of protein per cup, quinoa makes for a great breakfast grain, along with its 5.2 grams of fiber. It’s also a good source of phosphorus, magnesium and manganese while low in cholesterol and sodium.
While kale is often the butt of many jokes, it’s an incredibly nutritious and versatile vegetable and there are actually several different varieties of kale. Baby kale is surprisingly like spinach, in that it shares it’s tenderness of leaf and has a lighter flavor than its bolder, tougher leafed cousins, so it’s a great introduction to kale. If you don’t know why you might want to add kale to your diet, it has 206% the daily recommended allowance of vitamin A, 6 times the vitamin K necessary, 134% of necessary vitamin C, and is a good source of fiber, making it beneficial to the eyes, heart, immunity, colon and even offers some anti-aging benefits.
Quinoa Breakfast Bowl
- 1 lb heritage raised breakfast sausage
- 8 ounces baby kale
- 1 cup quinoa, uncooked
- Olive oil
- Sea salt
Prepare quinoa according to package directions. Meanwhile, heat a skillet on medium heat. Brown crumbled sausage and place on paper towels to drain. In the same skillet over medium heat, add a tablespoon of olive oil and add baby kale. Stir rapidly, sautéing until soft.
Pour cooked quinoa into bowls and spritz with olive oil (about a teaspoon) and sprinkle with salt. Top with sausage and quinoa. Add more salt if desired. Serve hot.
Allow to cool completely before freezing. To thaw, microwave on high for 3 minutes. Stir once, and microwave an additional 45 seconds to 1 min 30 seconds.
Cook Time: 20-30 mins
Looking for more recipes or information on gut health? Take a look at A Balanced Belly!