Breakfast Oats 2 Ways

These oats are creamy, hearty and sweet from fresh fruit. They are so delicious that it feels like eating dessert for breakfast. The chocolate, banana and peanut version is a big favourite with small people or chocaholic adults. I was never a breakfast person and thought Oats were boring. But oats are the healthiest breakfast you can have. After trying different methods, my favourite Oats are overnight oats and cooked Oats. Overnight Oats are perfect to do in advance and keep in the fridge. If you have time in the morning cooked oats are also fantastic, especially in the winter when we crave warm foods.

Ingredients

For cooked Oats:

½ cup of Jumbo or Rolled Oats
1 cup of Plant Milk (a bit extra if needed)
1 tsp of Chia Seeds
1 tsp of ground Linseeds

For overnight Oats:

1 cup Jumbo or Rolled Oats
1 cup of Plant Milk
½ cup of Plant Yogurt
2 tsp of Chia Seeds
2 tsp of Linseeds

Extras optional:

Banana, Berries, Mango and Passion Fruit
Cocoa Powder, vegan Chocolate Buttons
Pumpkin Seeds, Sunflower Seeds
Peanut Butter

Instructions - Cooked Oats

Step 1 – Add the Oats, Linseeds, Chia and 1 cup of Plant Milk in a sauce pan. Simmer for 5-10 mins mixing constantly. Add a bit more plant milk if needed.

Step 2 – Pour the cooked Oats into a bowl and let them cool down for 10 mins. I like to add Goji berries while the oats are still hot to soften the dry berries.

Step 3 – Add your favourite in season fruits and seeds. I love it with roasted Pumpkin and Sunflowers seeds, and fresh Berries.

Instructions - Overnight Oats

Step 1 – In a container with a lid, mix together the Oats, Chia Seeds, Linseeds, Plant Milk and Plant Yogurt. Keep in the fridge overnight or a min of 3 hours.

Step 2 – Into a glass jar add the Mango and Passion Fruit in the bottom. Add banana slices to the side of another glass. Top with the overnight oats but leave some space for extra fruit and nuts.

Step 3 – Add slices of Mango, Passion Fruit, Almonds and Goji Berries on top. To the remaining oats add 1 Tbsp of Cocoa Powder and mix well before pouring it into the glass with banana. Top with more Banana, Peanut Butter, roasted Almonds and vegan chocolate buttons.

About the Ingredients

Jumbo or Rolled Oats: Old fashioned rolled oats or Jumbo Oats work best. Quick oats can be used to but will be really mushy. Oats are among the most nutrient dense foods you can eat. Oats are rich in carbs and fibre, but also higher in protein and fat than most other grains. Many studies have shown that the beta glucan fibre in oats is effective at reducing both total and LDL (bad) cholesterol levels. Beta glucan may increase the release of cholesterol rich bile, which reduces the circulating levels of cholesterol in your blood. Oats also protect LDL (bad) cholesterol from oxidation.

Plants Milk: I’m using Soya Milk but any plant milk works well here. Choose a sugar free Plant Milk.

Chia Seeds: Chia seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high quality protein, and several essential minerals and antioxidants. They may improve digestive health, blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes. They will make your oats more creamy too.

Linseeds: I’m using golden linseeds but any type of linseeds will work here. Linseeds (also called Flaxseeds) are a super food. They have been shown to help with inflammation and help prevent cancers and diabetes. I add them to everything I can.

Cocoa Powder: The dried seeds at the root of chocolate are one of the highest sources of magnesium in nature, full of antioxidants, calcium, zinc, copper, and selenium. Cacao contains more antioxidants per gram than blueberries, goji berries, red wine, raisins, prunes, and even pomegranates. It triggers three neurotransmitters that are associated with elevating mood and mental well being: serotonin, dopamine, and phenylethylamine.