Give your oatmeal a boost with seeds high in omega-3s which are important for the health of our brain, heart, liver and bones.
Oatmeal provides a simple, nourishing breakfast on its own, but we can easily up our oatmeal game with the help of some super seeds. Chia, hemp and flax seeds are all plant-based sources of protein, fiber and omega-3 polyunsaturated fats. Studies have found that omega-3s may:
- reduce symptoms of PCOS and metabolic syndrome such as insulin resistance,
- boost brain functioning, especially during developmental years and later in life,
- assist in the prevention and treatment of depression and anxiety,
- support eye health through preventing macular degeneration,
- relieve menstrual pain, perhaps better than ibuprofen,
- improve heart health through decreasing triglycerides and improving cholesterol,
- help fight autoimmune diseases, including rheumatoid arthritis, Crohn’s and more.
Any type of oats (steel cut, rolled, or quick) are great, however, steel cut are the least processed and lowest in glycemic load. This keeps blood sugar levels stable and helps us stay energized. I hope you enjoy the great combination of flavors and the numerous health benefits of this gooey, aromatic bowl of super seed oatmeal.
- 1/2-3/4 cup steel cut oats
- 2 cups water or nut milk
- 1/2-1 tbsp hemp seeds
- 1/2-1 tbsp chia seeds
- 1/2-1 tbsp ground flax seeds
- 1 tsp cinnamon
- fruit toppings
- nut butter
Long Version (steel cut oats):
- Bring water to a boil.
- Add steel cut oats to the boiling water on the stove, turn down temperature to low. Let oats cook for 10 min.
- Stir in hemp hearts, chia seeds, flax seeds, and cinnamon (optional: splash of almond milk).
- Wait for the remaining liquid to soak up.
- Top with fruit and a healthy fat, like nut butter.
Quick Version (rolled or Quick oats):
- Add equal parts oats (rolled or quick) and nut milk together and stir.
- Stir in hemp hearts, chia seeds, flax seeds and cinnamon.
- Cover and place in fridge overnight.
- In morning, add toppings and dig in!
- steel cut oats = low glycemic load, high in fiber, maintains blood sugar levels, and contains tryptophan which boosts serotonin levels for better sleep and a stable mood
- chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
- hemp hearts = high in protein, fibre, and essential fatty acids (omega 3, 6 & 9) which may improve cholesterol profiles, may reduce inflammation
- flax seeds = may help lower cholesterol and blood pressure, contain lignans which may increase sex hormone-binding globulin and therefore lower blood testosterone levels
- cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
More ways to use super seeds:
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A low-glycemic, raw, vegan dessert just in time for summer solstice.
In anticipation for summer solstice I made these summery vegan cheesecakes which are low-glycemic, raw, vegan and gluten-free. Both lemons and lavender scream summer to me. Lemons are known for boosting our immune systems
and improving digestion
. They may also improve insulin
function. Lavender is commonly used in aromatherapy for its relaxation
properties, however, the scientific evidence is limited. This herb can also be eaten and is a small source of calcium and iron.
are two of my favourite natural sweeteners when trying to make healthier desserts. They are both low on the glycemic index which means they help manage blood sugar levels better than other sweeteners (ex. sugar, honey). This is especially important for women with PCOS who are predisposed to developing metabolic syndrome
Ingredients (makes 12):
- 1 cup nuts (I used a mix of walnuts, almonds and cashews)
- 1 tbsp chia seeds
- 1 cup dates
- 2 cups cashews, pre-soaked in water for 4 hrs
- 1/2 cup lemon juice (I used 3 small organic lemons)
- 1/4 cup pure maple syrup
- 1/4 cup coconut oil, melted
- 2 tspns dried culinary lavender
- 1/2 tspn vanilla extract
- Use parchment paper to oil muffin pan with coconut oil (prevents sticking).
- Place long strips of parchment paper in each muffin mold for easier removal (I saw the Minimalist Baker do this and I think it is genius).
- Process dates, nuts and chia seeds together in a food processor until you get a rough, sticky mixture.
- Transfer spoonfuls of the mixture into the muffin pan and push down firmly and evenly. Set in freezer.
- Blend all filling ingredients together in a blender until smooth and creamy. You may need to add liquid to help out (ex. almond milk).
- Take muffin pan out of freezer and scoop filling on top of each crust, smoothing out to pop air bubbles. I used a 1/4 measuring cup to distribute the filling to each mold and then went back over with a spoon to even them out.
- Decorate if desired (I decorated half with lavender before freezing and the other half with lemons after freezing).
- Set in the freezer for at least 5 hours.
- Gently pull each cake out holding the wax paper. The wax paper will make indents which I smoothed out easily.
- Serve or store in freezer or fridge.
- low-glycemic = helps maintain blood sugar levels
- lemon juice = contains vitamin C which boosts immune system, helps improve digestion, may improve insulin function, boosts liver function
- tree nuts = no cholesterol, high in unsaturated fats which help reduce LDL cholesterol and triglyceride levels, help prevent cardiovascular disease
- chia seeds = high in omega-3s which can help decrease high testosterone and improve egg quality
- coconut oil = anti-inflammatory, may positively impact thyroid function, may improve cholesterol profiles by increasing HDL cholesterol, its use is controversial in the scientific community due to high saturated fat content so I use in moderation
Happy Solstice! I would love to see how you recreate this vegan cheesecake! Please share your photos with me on Instagram: @phruitfuldish
This recipe was inspired by Em at This Rawsome Vegan Life.
Is this a smoothie or a salad? You decide!
Call me a rebel but I like eating salad for breakfast. Spinach is the featured ingredient in this smoothie bowl because it is a champion at providing many vitamins and minerals including the following inflammation-fighters: vitamins K, A, C and B6. It’s also an excellent source of folate, magnesium, and calcium. I included vitamin C-rich strawberries to help with iron absorption (if you are trying to boost your iron intake, greens like kale and swiss chard may be more beneficial than spinach). Most uniquely, spinach contains various plant compounds including kaempferol, which has been shown to reduce the risk of cancer, and nitrates, which have been shown to decrease blood pressure.
Avocado is the other green superfood featured in this breakfast bowl. A meta-analysis published earlier this year concluded that including avocado in our diets can assist in lowering total cholesterol, LDL cholesterol and triglyceride levels. Also, its omega-3 content can help lower inflammation.
P.S. This smoothie bowl is banana-free! Previously, frozen bananas were my not-so-secret ingredient for achieving a thick consistency, however, in an effort to decrease my banana consumption I have discovered dairy-free yogurt makes a great alternative. Do you have other ideas for replacing frozen bananas? Let me know in the comments below!
- 2 handfuls of spinach (organic if possible)
- 0.5 avocado
- 0.5 cup dairy-free yogurt (I use plain or vanilla coconut milk yogurt)
- 1 scoop plant-based protein powder
- dash of liquid like almond milk for easier blending (less liquid = thicker smoothie and, therefore, less sinking toppings)
- toppings: plum, strawberry (organic), cacao nibs, & spearmint
- Plan and prep your toppings so they are ready for decorating.
- Blend spinach, avocado, and yogurt together using a blender or food processor.
- Add protein powder and liquid (only enough to blend completely).
- Pour (or scoop) thick smoothie into a bowl. TIP: If I want it colder I sometimes pop it in the freezer now for about 20 minutes as I get myself ready for the day OR place a few ice cubes at the bottom of the bowl. Sneaky, right?
- Decorate with toppings and admire your work of art.
- spinach = anti-inflammatory, low glycemic index, anti-cancer effects, excellent source of magnesium & calcium, avoid large amounts if prone to kidney stones or taking blood thinners
- avocado = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contains glutathione which has anti-carcinogenic properties and may boost immunity
- plant-based protein = helps decrease high cholesterol, manage blood sugar levels, helps build lean muscle mass
- low glycemic fruits (plums and strawberries) = help maintain blood sugar levels
Use code: PHRUITFULDISH for 20% off hemp protein powder by Ergogenics Nutrition