Magnesium rich breakfast superbowls

Magnesium is known as one of the best minerals you can fill up on to help you with your sleep. If you’ve struggled to find a cure for insomnia or you struggle with bad sleep patterns, try increasing the amount of magnesium you consume, through adding these foods to your diet:

Dark Chocolate, Nuts, Legumes, Tofu, Seeds (esp. pumpkin), Whole Grains (buckwheat, oats), Fatty Fish, Bananas, Avocados, Leafy Greens, Tamarind, Oysters, Potato with skin on, Raisins.

Our Breakfast Super Bowl combines wholegrains, dark chocolate, raisins, nuts and seeds, with the natural goodness of bananas, probiotic rich yoghurt or kefir and manuka honey, which is high in methyglyoxal – found to be high in anti-bacterial properties which can support digestive health. One thing to know about probiotics when ingesting them in foods is that they often get destroyed on their way to your gut, when they reach your stomach. This recipe provides a way for the probiotics to reach your gut more readily, by using the brown rice or quinoa as the vehicle to take it through your stomach and into your gut where it is needed most.

It’s also absolutely delicious, and will give you more than enough energy to get you through to lunch time!



1 cup cooked quinoa or brown rice

1/4 cup to 1/3 cup or less gluten free rolled oats

2 –3 tbsp chia seeds

8oz coconut milk or almond milk (save extra for topping before serving)

1 –3 tbsp honey (to taste)

1/4 tsp cinnamon

3 tbsp chopped nuts and/or pumpkin seeds

1 tbsp cocoa nibs

1 cup of Fruit of choice – berries, banana, kiwi fruit

1/3 cup of kefir or probiotic yoghurt



First cook your quinoa or brown rice and set aside to cool, or use leftover cooked quinoa or brown rice.



When rice or quinoa is cool, in a large bowl mix together quinoa or rice, oats, and chia seed.  Pour the milk on top to cover the mix.  Stir in Manuka Honey and pinch of cinnamon.

Let this mix sit in the fridge for 30 minutes or overnight. This mixture will thicken into a chia pudding like texture.



Once the grain/seed mix has thickened to your liking or you’re ready to eat, remove from fridge and stir through 1/3 cup of kefir or probiotic yoghurt, manuka honey and cinnamon.



Top with coconut yoghurt or natural yoghurt, nuts, chocolate, fruit. Pour a splash more of non-dairy milk or honey on top, if desired.


Keeps well in fridge for up to 5 days. Makes for the perfect overnight (make ahead) breakfast bowl. You can also spoon portions into mason jars for breakfast on the go!



1 comment

Looks great.

Roger Tarr December 17, 2023

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