WHAT’S IN IT
· 1 cup steel cut oatmeal
· ½ cup raspberries or blueberries (fresh or frozen)
· 6-8 almonds or walnut pieces, coarsely chopped
· 1 t dried barberries (don’t consume if pregnant or nursing)
· 1 t ceylon cinnamon
· 1 T ground flax meal
· 1 T sunflower seeds
· 1 T pure maple syrup (optional)
· Oat or coconut milk to taste (optional)
HOW TO MAKE IT
1. In a medium pot mix 1 cup oatmeal and 3 cups of water.* Bring to a boil then simmer for 20-25 minutes until the water is absorbed.
2. Add plant milk to your desired consistency and top with blueberries, barberries, cinnamon, flax meal, sunflower seeds, nuts and pure maple syrup - or any toppings of your choice. The amounts in the recipe are guidelines, adjust to your preference
3. Store any remaining oatmeal in the refrigerator. To reheat, put desired amount in a medium pot, add few tablespoons of water, and cook on low, stirring occasionally, until heated through. Double the recipe and have enough to last the week!
* or 2 cups water and 1 cup plant milk for creamier oatmeal
WHY IT’S HEALTHY
Oatmeal is a fantastic choice for breakfast as it provides low glycemic carbs for energy, along with protein and healthy fats. Oats are also a good source of fiber, iron, zinc, selenium, magnesium, phosphorus, vitamin E and B vitamins. One serving of oats provides 26% daily recommended dietary allowance of biotin (B7) which plays a major part in maintaining the health of our hair, skin and nails. The fiber from oats makes us feel full and slows digestion so we feel full longer. This makes oats especially helpful with weight loss. Barberries also help with weight loss (and acne!). Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. The antioxidants in berries are associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Polyphenols found in berries oppose and reduce hormones that facilitate fat storage while restoring the body’s normal fat-burning metabolism. Walnuts, flax meal and sunflower seeds are great sources of Omega-3 fatty acids, important for brain and heart health. Walnuts are an outstanding source of Vitamin E (138% RDA) as are sunflower seeds (87% RDA). Sunflower seeds are also good sources of Vitamin B1, B6, selenium, and magnesium. The anti-oxidants in Cinnamon have wonderful anti-inflammatory effects, which may help lower risk of disease.