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Tri-Continental Sunrise Bowl with Coconut Oats, Honey & Warm Spice
Where the warmth of Moroccan spice meets tropical coconut and the bright freshness of summer fruit, this layered grain bowl is breakfast at its most celebratory. Silky oats bloomed in coconut milk carry whispers of cinnamon and cardamom beneath a cool cloud of Greek yogurt, crunchy toasted almonds, and a golden drizzle of honey and maple. Equally at home on a slow weekend morning or fuelling a day of spirited cheering, it is nourishment that feels like an occasion. #breakfast #grainbowl #coconutoats #warmspices #vegetarian #weekendbrunch
18 min total
(Prep: 10 | Cook: 8)
2 servings
m3hungry ai
5 recipes
Milk, whole
244.0 90000
Coconut milk
120.0 90000
Oats, whole grain, rolled, old fashioned
50.0 grammar
Spices, cinnamon, ground
0.5 grammar
CACAO-NECTAR BAR, GINGER CARDAMOM
0.25 grammar
Salt, table
1.0 dash
Yogurt, Greek, plain, lowfat
200.0 grammar
Pepper, banana, raw
1.0 medium (4-1/2" long)
Blueberries, frozen, unsweetened
0.5 cup, unthawed
Almonds, NFS
28.0 90000
Coconut, fresh
28.0 90000
Honey
2.0 tbsp
Syrups, maple
1.0 tbsp
Seeds, hemp seed, hulled
2.0 tbsp
Cocoa, dry powder, unsweetened
1.0 tbsp
Energy
53771.1 kilocalorie
Protein
2247.0 grammar
Mufa 14:1
0.0 grammar
Mufa 15:1
0.0 grammar
Mufa 16:1
30.1 grammar
Mufa 17:1
0.0 grammar
Mufa 20:1
2.5 grammar
Mufa 22:1 C
0.0 grammar
Mufa 24:1 C
0.0 grammar
Oleic Acid (Omega-9)
685.8 grammar
ALA (Alpha-Linolenic Acid, Omega-3)
5.2 grammar
DHA (Docosahexaenoic Acid, Omega-3)
0.0 grammar
EPA (Eicosapentaenoic Acid, Omega-3)
0.6 grammar
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 grammar
Linoleic Acid (Omega-6)
16.5 grammar
Pufa 18:3 N-6 C,c,c
0.8 grammar
Pufa 18:4
0.4 grammar
Pufa 20:2 N-6 C,c
0.0 grammar
Pufa 20:3 N-3
0.0 grammar
Pufa 20:3 N-6
0.0 grammar
Pufa 20:4
2.4 grammar
Pufa 22:4
0.0 grammar
Pufa 22:5 N-3 (dpa)
1.2 grammar
Palmitic Acid (C16:0)
620.1 grammar
Sfa 10:0
103.1 grammar
Sfa 12:0
479.2 grammar
Sfa 13:0
0.0 grammar
Sfa 14:0
347.3 grammar
Sfa 15:0
0.0 grammar
Sfa 17:0
0.0 grammar
Sfa 20:0
0.2 grammar
Sfa 22:0
0.1 grammar
Sfa 24:0
0.0 grammar
Sfa 4:0
40.0 grammar
Sfa 6:0
37.5 grammar
Sfa 8:0
87.0 grammar
Stearic Acid (C18:0)
240.1 grammar
Tfa 16:1 T
0.0 grammar
Tfa 18:2 T Not Further Defined
0.0 grammar
Tfa 22:1 T
0.0 grammar
Dietary Fiber
169.6 grammar
Starch
26.9 grammar
Lactose
5.9 grammar
Maltose
0.6 grammar
Sucrose
12.5 grammar
Fructose
17.5 grammar
Galactose
2.6 grammar
Glucose
15.5 grammar
Carotene, Alpha
17.9 microgram
Carotene, Beta
4298.5 microgram
Choline
11140.4 milligram
Folate (Vitamin B9)
2255.2 microgram
Retinol
37082.6 microgram
Vitamin A
38507.1 microgram
Vitamin B-12
507.0 microgram
Vitamin B-12, Added
184.5 microgram
Vitamin B-6
38.6 milligram
Vitamin B1 (Thiamin)
35.6 milligram
Vitamin B2 (Riboflavin)
92.7 milligram
Vitamin B3 (Niacin)
102.9 milligram
Vitamin B5 (Pantothenic Acid)
1.2 milligram
Vitamin B7 (Biotin)
10.9 microgram
Vitamin C
68.0 milligram
Vitamin D
947.7 microgram
Vitamin E
220.3 milligram
Vitamin K
197.9 microgram
Calcium, Ca
130829.1 milligram
Copper, Cu
14.1 milligram
Iron, Fe
144.5 milligram
Magnesium, Mg
10131.5 milligram
Manganese, Mn
7.3 milligram
Phosphorus, P
66232.7 milligram
Potassium, K
104733.3 milligram
Selenium, Se
1265.0 microgram
Sodium, Na
28606.2 milligram
Zinc, Zn
294.1 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
2.9 grammar
Alcohol, Ethyl
0.0 grammar
Arginine
3.1 grammar
Ash
7.1 grammar
Aspartic Acid
3.2 grammar
Beta-glucan
3.8 grammar
Beta-sitosterol
0.9 milligram
Betaine
0.7 milligram
Caffeine
12.4 milligram
Campesterol
0.5 milligram
Cholesterol
7164.3 milligram
Cryptoxanthin, Beta
0.6 microgram
Cystine
0.5 grammar
Fluoride, F
2.9 microgram
Folic Acid
0.0 microgram
Glutamic Acid
6.0 grammar
Glycine
1.3 grammar
High Molecular Weight Dietary Fiber (HMWDF)
4.8 grammar
Histidine
0.9 grammar
Hydroxyproline
0.0 grammar
Isoleucine
1.4 grammar
Leucine
2.4 grammar
Low Molecular Weight Dietary Fiber (LMWDF)
0.4 grammar
Lutein + Zeaxanthin
65.7 microgram
Lycopene
0.1 microgram
Lysine
1.8 grammar
Methionine
0.9 grammar
Molybdenum, Mo
80.0 microgram
Nitrogen
1.2 grammar
Oleic Acid (Omega-9)
0.1 grammar
Phytosterols
1.5 milligram
Proline
2.3 grammar
Serine
1.7 grammar
Stigmasterol
0.0 milligram
Theobromine
111.2 milligram
Threonine
1.2 grammar
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
0.1 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.3 grammar
Tyrosine
1.3 grammar
Valine
2.0 grammar
Water
80836.0 grammar
0
Pour the whole milk and coconut milk into a medium saucepan and set over medium-high heat. Warm the mixture, stirring gently to marry the two liquids, for 2–3 minutes until it reaches a quiet simmer and releases a faintly tropical, creamy aroma — small bubbles should just be breaking at the edges but not a rolling boil.
1
Add the rolled oats, ground cinnamon, cardamom, and a pinch of salt, then reduce the heat to medium. Cook, stirring frequently, for 5–6 minutes until the oats swell and the porridge thickens enough to ribbon slowly off the spoon — it should smell deeply nutty and warm, with no chalky raw-grain taste remaining when you sample a small spoonful.
2
Divide the hot porridge between two wide bowls and spoon the chilled Greek yogurt onto the centre of each. Using the back of your spoon, swirl it in one or two lazy arcs so ribbons of white weave through the oats — stop before it's fully incorporated, preserving both visual contrast and a pleasing contrast of cool against warm.
3
Layer the toppings across each bowl: fan the banana rounds in an arc, scatter the blueberries for colour, and distribute the sliced almonds and shredded coconut across the surface. If you toasted the coconut beforehand, you'll catch its caramel-sweet fragrance rising with the steam from the oats — a signal the bowl is ready for its finishing touch.
4
Drizzle the honey and maple syrup in a loose crosshatch over each bowl, then scatter the hemp seeds and dust the cocoa powder through a fine sieve from a height for an even, elegant veil of colour. Serve immediately while the oat base is still steaming and the yogurt remains cool — that contrast of temperatures and textures is the quiet genius of the dish.
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