Not your average OATMEAL

OATMEAL: 28grams (1 small bowl) per day = 5% lower death risk (because the leading causes of death involve your heart and oatmeal is great for your heart)

Oatmeal has many health benefits and is quick and easy to prepare in the morning before work and school. You can also add a variety of fruits (both fresh and dried), nuts, seeds (chia seeds, pumpkin, sunflower) and spices (cinnamon) to the oatmeal to give it different flavours and boost it’s nutritional value even more!

oatmealplus

This boosted version of oatmeal that I made for my kids before school took about 5 mins:

  • quick oats & boiling water (protein and vitamins)
  • hemp hearts (protein)
  • ground flax (healthy fibre and anti-inflammatory)
  • cinnamon (anti-inflammatory)
  • chopped banana (vitamin C, fibre, protein)
  • rasins (protein, antioxidants)
  • dried cranberries (fibre, antioxidants)
  • pumpkin and sunflower seeds (good fats for the brain!)
  • a heaping scoop of coconut mango whip (healthy fat and vitamins)
  • a small blob of maple syrup since my kids like it on the sweeter side (they are kids after all!)
  • scoop of peanut butter (healthy fats, protein)

 

Some of the health benefits of oatmeal are:

– BETA GLUCAN (which is an extremely helpful sugar) – reduces absorption of cholesterol reducing LDL 7% (similar to a statin drug but without side effects)

– beta glucan also increases the production of bile salts which are critical for the digestion and absorption of fats (prevention of gall stones)

– it contains vitamins and minerals such as copper, manganese, iron, b vitamins

– oats are a source of soluble fibre which lowers cholesterol (lowering the risk of heart disease)

– oats are anti-inflammatory; lowering your blood pressure; reducing arthritis 

– they help control your body weight

– improve liver function (fatty liver disease is now the most common cause of liver disease, even more than alcohol)

– increase positive gut flora (beneficial bacteria in your stomach and intestines)

With all these health benefits and so many ways to make it delicious I hope you consider making oatmeal a part of your morning!

Oatmeal Banana Cookies

cookies

These fluffy cookies are filling, delicious and very flexible with the recipe.  I add and subtract ingredients depending on the state of my pantry that day and they always turn out delicious.  BONUS: These cookies are sugar free!

Recipe:

**Add all ingredients to your food processor**

**Pre-heat oven to 325ºF (163ºC), bake for 20 minutes**

  • 2-3 peeled ripe bananas
  • sprinkle of cinnamon
  • 3 cups oats
  • 1 cup pitted dates
  • 1/4 cup avocado oil
  • 1/3 cup plant based milk of choice
  • 1/2 tablespoon of baking soda (pour apple cider onto the baking soda to activate it)
  • *optional – 1/4 cup hemp hearts
  • *optional – tablespoon ground flax
  • blend until you have a thick but moist mixture that you can easily scoop out with a spoon
  • *optional – handful of raisins or other dried fruit 
  • *optional – dairy free chocolate chips
  • blend a little, just until chocolate and raisins are mixed in but not completely chopped up

Seasonal Berry Crumble

Everybody likes dessert and it’s always a nice cherry on top when it’s healthy too! A good friend introduced me to an apple crumble that was simply too good to stop eating and I thought…what if I just added all the berries I have in my fridge 🙂

berry crumble

Chopped apples and seasonal berries to fill the bottom of an 8″x12″ pan; sprinkle with cinnamon

In the food processor whiz 2 cups oats; 1/2 cup flour; 1/4 cup sugar; a dash of cinnamon;  2 tbsp hemp hearts; 2 tbsp ground flax; add in a couple blobs of maple syrup (maybe 2 generous tablespoons after all this is dessert!)

Massage about 1/2 cup of coconut oil into your oaty mixture, it should become a bit clumpy…  Spread this out over the apples and berries and bake @ 325°F for about 25 mins or until the top begins to brown up (ovens often differ especially if you are using convection)

In our family this is best enjoyed with a couple scoops of cashew ice cream but we have also been known to enjoy this for breakfast with a little peanut butter or chickpea chocolate mixed in!

 

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