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Kale Breakfast Bowl

Kale oat bowl 1

This hearty healthy breakfast is fresh & filling

This nutrient-packed breakfast is quick to whizz up & will keep you full & full of energy throughout the day. It has the freshness of a smoothie bowl & the comfort of a bowl of porridge.

This recipe uses avocado & frozen banana as the base which imparts a creamy almost ice-cream like texture.

Kale oat bowl 4

I have already mentioned the health benefits of kale (see kale crisps recipe for info) & so now I’ll mention a bit about the avocado, also known as the  ‘alligator pear’!

Avocados are nutrient dense containing healthy fats & over 20 different vitamins & minerals, including folate, manganese, potassium (more than that found in bananas!), vitamin A, Bs, C, E, K, magnesium, copper, iron & zinc. Most of the fat in avocado is oleic acid, a monounsaturated fatty acid which helps reduce inflammation, reducing the risk of certain cancers & arthritis.

Avocados are also high in fibre, so important in digestive health.

Avocados may lower blood cholesterol levels and hence important in preventing heart disease. In a similar vein(! oops sorry), the high potassium content helps lower blood pressure.

Avocados eaten with vegetables can help the absorption of antioxidants as well as being rich 2 antioxidants themselves, (lutein & zexanthin), which have been associated with reduced risk of cataracts & macular degeneration.

Lastly, avocados are a flexible ingredient, e.g. they can be mashed up in dips, used instead of fat in  cookies (see avocado chocolate cookies recipe), as a healthy chocolate mousse & cheesecake topping, in smoothie bowls & now in this kale breakfast bowl. What’s not to like?!

Once the base is blended together, you can vary the topping as desired.

Preparation: 5 mins

Serves: 2

Kale oat bowl 3Ingredients:

The base:

  • 1 sliced frozen banana
  • 1/2 avocado
  • 2 cups of kale (you can substitute for spinach if you prefer)
  • 1 tbsp protein powder
  • 1/2 cup rice, coconut or almond milk
  • 1/3 apple 
  • 1/3 pear
  • 1 cup of rolled oats
  • Optional: 1 tsp spirulina powder

Topping ideas:

Instructions:

  • Place all the base ingredients in a blender or food processor & whizz. 
  • Serve with toppings of choice. I have chosen walnuts, pumpkin seeds, chopped figs & a drizzle of honey in the one pictured.

 

Kale oat bowl

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