As a naturopath cereal is not one of my favourite breakfast choices as it can so often contain hidden sugars and unhealthy fats and is more often than not a predominantly high carbohydrate start to the day. To me, this means bad energy management and unbalanced blood sugar levels, less than optimal mood, brain power and more.
Protein and good fats for breakfast as part of a meal where carbohydrates are not the main event of the plate, is always a treatment objective when I talk with clients.
Even with oats, whilst they have many benefits, they can be less effective for some people than other breakfast options. This recipe has been developed to make sure that protein and good fats are an important part of this recipe. My husband and I have this on a weekend in Winter. It is nurturing and yummy and I hope you enjoy it.
I always use whole oats and I soak them in sugar free nut milk overnight so that they are quicker to cook on the stove top.
The protein I use is chia seeds and nut butter and I also add a tablespoon of freshly ground linseeds as they are a wonderful fat and a healthy phytoestrogen for balancing hormones.
Chia seeds pack a punch nutritionally as they are high in omega-3 fatty acids, amino acids, fibre with a whole host of vitamins, minerals, and antioxidants. They also break down slowly meaning that they support more balanced blood sugar levels throughout the day.
Flaxseeds, also known as linseeds, have many health benefits including being high in Omega 3 essential fatty acids protein, fibre and lignans. If vegan or vegetarian, they are a fabulous food to have in your weekly diet. Flaxseeds are also high in soluble and insoluble fibre meaning that they support and relieve constipation and help to maintain healthy digestion and bacteria. Both Flaxseeds and chia seeds help eliminate toxins also due to their role in healthy bowel movements.
I freshly grind whole Flaxseeds in a coffee grinder as they go rancid quickly and I suggest you do the same.
A healthy nut butter will also include good fats, protein and an abundance of vitamins, mineral, and antioxidants. I use hazelnut, cashew, or almond butter.
Whole Oats are also effective in reducing cholesterol levels if made strategically and can certainly play a role in your weekly meal plan if you are seeking to improve your cholesterol.
Now winter is a wonderful time to eat apples as they are in season. I use granny smiths, pink ladies, Gala or whatever apple varieties are available to make a tasty, stewed apple concoction. Stewed apples with a touch of cinnamon add a beautiful sweetness whilst also being high in pectin fibre which helps you feel fuller for longer.
Do, let’s start cooking shall we!
This recipe serves 2 people.
- 1 cup of rolled oats
- 2 tablespoons of chia seeds
- 1 tablespoon of freshly ground flaxseed
- 2 tablespoons of nut butter
- 1 ½ – 2 cups of unsweetened nut milk
- 2 teaspoons of honey or stevia powder to taste
- 2 apples
- ½ teaspoon of cinnamon
- 2 tablespoons of filtered water
Peel and thinly slice apples, place in saucepan with cinnamon and water. Bring to the boil then reduce to a simmer and cook, covered for 10-15 minutes or until your apple mix is stewed. Now set aside. You can make your stewed apples anytime and then add to your porridge when breakfast is being prepared.
Place your oats with nut milk, nut butter, chia and flaxseeds in a large jar or container and soak overnight in the fridge.
In morning, place mix in a saucepan with stewed apple mix and heat up until thick and creamy. This should not take more than 5 minutes due to soaking.
Add more nut milk if too thick so you get the consistency you like.
Serve into bowl and add honey or stevia powder or no sweetener at all if the apple provides adequate sweetness.