(NC) There’s a claim in many popular diets that carbohydrates may increase inflammation or worsen arthritis symptoms. But that’s not the whole story. Many whole grains, such as oats, wild rice and quinoa, provide essential minerals, vitamins and dietary fibre that offer many potential health benefits. According to Arthritis Society Canada, these nutrient-dense ingredients may even play a role in managing inflammation and supporting your overall wellness.

For a nourishing start that goes the distance, dig into this healthy bowl to fuel your morning and keep you going strong all day.

5-Grain Breakfast Power Bowl

Prep Time: 5 minutes

Cook Time: 8-15 minutes

Servings: 6

Ingredients:

• ½ tbsp (7.5 ml) extra virgin olive oil
• 2 tbsp (30 ml) chia seeds
• 4 tbsp (60 ml) hemp hearts
• 1/3cup (85 ml) whole grain rolled oats
• ½ cup (120 ml) white or red quinoa
• 1/3 cup (85 ml) wild rice, rinsed
• ¼ cup (60 ml) dried fruit (raisins, dried cranberries or apricots)
• 1 tbsp (15 ml) ground cinnamon
• ¼ tsp (1.25 ml) ground ginger
• ¼ tsp (1.25 ml) salt
• 2 ½ cups (625 ml) almond milk (or milk of choice)
• 1 ½ (375 ml) cups water
• 2 tbsp (30 ml) maple syrup (optional)
• Cashews (optional)
• Fresh fruit of choice

Directions:

1. In a medium pot over medium heat, sauté chai seeds and hemp hearts in olive oil for 2 minutes.
2. Add quinoa, oats, rice, dried fruit, cinnamon, ginger, salt, milk and water. Mix well.
3. Cook for 10-14 minutes, until the grains are softened.
4. Serve with additional milk, fresh fruit, maple syrup and cashews, if desired.

Tips to give your power bowl an extra boost:

• Rinse your quinoa: This removes its natural coating and prevents bitterness.
• Meal prep: Make a batch and portion it into jars or containers for the week ahead.
• Switch up the milk: Use cashew, coconut or hemp milk fortified with calcium and vitamin D.
• Increase the nutrition: Top with extra hemp hearts for added protein and fibre.

Find more arthritis-friendly recipes at arthritis.ca/healthy-living.