Healthy Eating

Whole grain breakfast power bowl


Popular diets sometimes claim that restricting the intake of all carbohydrates, including those in whole grains, will eliminate inflammation or improve arthritis symptoms. Unlike refined grains however, whole grains such as barley, corn, oats, wild rice, rye, teff and pseudo-grains like quinoa and amaranth provide essential minerals and vitamins, dietary fibre and phytochemicals that offer many health benefits.  

In a 2022 review study, daily consumption of whole grains significantly reduced at least one inflammatory marker such as C-reactive protein, interleukin-6 (IL-6), and tumour necrosis factors (TNF). Observational studies also show that diets higher in whole grains positively impact chronic diseases, such as type 2 diabetes, cardiovascular disease and obesity. Such chronic conditions are common in people living with rheumatoid arthritis.  

Look for the whole grain symbol on the packaging of your whole grains.  

Nutritional information (per serving*): 

Calories: 242; Protein (7g); Total Fat (8g); Saturated Fat (1g); Unsaturated Fat (6g); Carbohydrates (35g); Fibre (5g); Sodium (56mg).  

Prep Time: 5 minutes  
Cook Time: 8-15 minutes 
Total Time: 13- 20 minutes  
*Servings: 6    


  • ½ tbsp extra virgin olive oil 
  • 2 tbsp chia seeds 
  • 4 tbsp hemp hearts 
  • ½ cup white or red quinoa, rinsed 
  • ⅓cup whole grain rolled oats 
  • ⅓ cup wild rice, rinsed  
  • ¼ cup raisins, dried cranberries or apricots 
  • 1 tbsp cinnamon, powder 
  • ¼ tsp ground ginger 
  • ¼ tsp salt 
  • 2 ½ cups almond milk (or other milk) 
  • 1 ½ cups water  
  • 2 tbsp maple syrup (optional) 
  • Fresh fruit of choice 
  • Cashews (optional)  


Instant Pot method: 

  1. Press the Sauté button and adjust the time to 2 minutes; sauté chia and hemp seeds in olive oil.  
  2. Add quinoa, oats, rice, raisins, dried apricot, cinnamon, ginger, salt, almond milk and water. Stir and mix all ingredients. Secure the lid and move the pressure release valve to the sealing position.  
  3. Press the Pressure Cook button at high pressure and adjust the time to 8 minutes.  
  4. When the timer beeps, use natural release. Remove bowl from the Instant Pot. Mix well.  
  5. Serve with additional almond milk, raisins, fresh fruit, maple syrup and cashews, if desired.  

Stove-top method:  

  1. Sauté hemp hearts and chia seeds in olive oil in a medium pot over medium heat for about 2 minutes. 
  2. Add all remaining ingredients and mix well. 
  3. Cook for 10-14 minutes, until the grains are softened.  
  4. Serve with additional almond milk, raisins, fresh fruit, maple syrup and cashews, if desired. 

Extra tips: 

  • Use a fine mesh strainer and rinse the quinoa before use. Quinoa has a slightly bitter taste and rinsing can reduce the strong flavour.  
  • Double up and make a batch of this breakfast bowl. Divide it into mason jars or BPA-free plastic containers for the week ahead.  
  • Use any plant-based beverage of your choice (coconut, nuts, hemp). Make sure it is fortified with calcium and vitamin D.  
  • Add a tablespoon of hemp hearts before serving to boost the protein and fibre.