How to Make a Tahini & Grape Molasses Energy Bowl
A 5-minute, no-cook breakfast packed with healthy fats, natural sweetness, and fiber. Creamy tahini pairs with antioxidant-rich grape molasses for steady energy.
Ingredients
- 150 g plain yogurt (or plant-based yogurt)
- 40 g rolled oats
- 1 small ripe banana, sliced
- 1 tbsp tahini (about 16 g)
- 1 tbsp grape molasses (about 20 g)
- 1 tbsp chopped nuts (walnut/almond/hazelnut)
- 1 tsp chia or flax seeds (optional)
- Pinch of cinnamon & tiny pinch of salt (optional)
- Seasonal fruit for topping (berries, figs, grapes)
Steps
- In a bowl, stir the yogurt with a tiny pinch of salt and cinnamon (if using).
- Add the oats and mix to coat. Let sit 1–2 minutes to soften.
- Drizzle in the tahini and grape molasses; swirl lightly for ribbons of both.
- Top with banana, nuts, and seeds. Finish with seasonal fruit.
- Taste and adjust: more tahini for creaminess, more molasses for sweetness.
Meal-prep tip: assemble dry toppings in jars; add yogurt, tahini, and molasses just before serving.
Nutrition (approx. per serving)
| Calories | ~520 kcal |
|---|---|
| Fat | ~22 g |
| Saturated Fat | ~4 g |
| Carbohydrates | ~65 g |
| Sugars | ~28 g |
| Fiber | ~9 g |
| Protein | ~16 g |
| Sodium | ~120 mg |
Estimates based on typical ingredients. Actual values may vary by brand and portion size.
FAQ
Can I swap grape molasses?
Yes — mulberry or carob molasses also work. Grape molasses offers a rich, fruity depth that pairs beautifully with tahini.
Is it gluten-free?
Yes — use certified gluten-free oats and a GF yogurt. Tahini and molasses are naturally gluten-free.
What if I don’t like banana?
Use pear, figs, grapes, or apple. For lower sugar, skip fruit and add more nuts/seeds.
Make-ahead option?
Mix oats + yogurt in a jar and chill 6–12 h (overnight oats). Add tahini, molasses, and toppings before serving.
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