Category: Breakfast

Brain-Boosting Super Seed Oatmeal

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.

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.

Super Seed Oatmeal

Ingredients:
  • 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):
  1. Bring water to a boil.
  2. Add steel cut oats to the boiling water on the stove, turn down temperature to low. Let oats cook for 10 min.
  3. Stir in hemp hearts, chia seeds, flax seeds, and cinnamon (optional: splash of almond milk).
  4. Wait for the remaining liquid to soak up.
  5. Top with fruit and a healthy fat, like nut butter.
Quick Version (rolled or Quick oats):
  1. Add equal parts oats (rolled or quick) and nut milk together and stir.
  2. Stir in hemp hearts, chia seeds, flax seeds and cinnamon.
  3. Cover and place in fridge overnight.
  4. In morning, add toppings and dig in!

Super Seed Cinnamon Oatmeal

PCOS Powers:
  • 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:

Pin For Later:Brain Boosting Super Seed Oatmeal

Vegan Blackberry Nice Cream

Dairy-free, high-protein ice cream free of animal products.

Did you know you can make your own ice cream with only a couple ingredients, none of which contain dairy? I love the texture and temperature of ice cream but would prefer to skip the animal products. This is precisely why I call it “nice” cream: cruelty-free and full of compassion. It was also quite cheap as I picked these blackberries off the side of the road (I love the bountiful berries come summertime in British Columbia!).

Blackberry Banana Nice Cream Vegan
Vegan Blackberry Nice Cream, British Columbia, Canada

Cow’s milk contains insulin-like growth factor-1 which may increase the risk of breast cancer. It can also spike insulin levels contributing to inflammation and acne, especially in women with PCOS. Plus, studies have shown milk consumption doesn’t actually decrease the risk of osteoporosis and may actually rob our bones of calcium due to its acidity. So give this non-dairy cold dessert (or breakfast) option a try and let me know your thoughts!

Ingredients:

  • 1.5 frozen bananas
  • 10 frozen blackberries (organic, if accessible)
  • 1 scoop plant-based protein powder (organic, non-GMO, if accessible)
  • ice to thicken
  • toppings of choice

How to:

  1. Peel and chop bananas the day before (or longer) and freeze in a freezer-safe container or plastic bags along with the blackberries.
  2. Remove frozen bananas and blackberries from freezer and blend in food processor with protein powder and ice. You can add liquid if it isn’t blending well but limit liquid for a thick consistency.
  3. Add toppings like fruit or nuts and enjoy before your nice cream melts!

Blackberry Protein Nice Cream - Vegan

PCOS Powers:

  • blackberries = high in fiber which may help to manage blood glucose levels, a low glycemic fruit, contains antioxidants like lutein, zeaxanthin and others which can help fight inflammation, neurological diseases and cancer
  • plant-based protein powder =  may help decrease high cholesterol and manage insulin resistance, helps build lean muscle mass
PIN ME:Blackberry Nice Cream (Vegan, low-glycemic, dairy-free)

Cocoa Kiwi Tangerine Smoothie Bowl

A chocolate orange with a twist: health benefits!

‘Tis the season for tangerines and copious amounts of chocolate (I’m talking about that tempting box of chocolates sitting in the lunchroom at the office that seems to keep reappearing just when you think the box is empty). My favorite way to get my chocolate fix is by adding unsweetened raw cocoa powder to smoothies and oatmeal. Cocoa is an amazing source of antioxidants, which fight cancer and heart disease, and also may act as an antidepressant by boosting serotonin. Try some cocoa in your next smoothie bowl and discover this sweet breakfast that could even pass for dessert.

Cocoa Tangerine Smoothie Bowl

Ingredients:

  • 1 cup raspberries, frozen
  • splash of almond milk
  • 2 tbsp unsweetened cocoa powder
  • 1 tbsp peanut butter
  • 2 tbsp flax seeds
  • pinch of cinnamon
  • 1 kiwi
  • 1 small tangerine

How to:

  1. Blend the raspberries in a food processor (pour a splash of almond milk in to get it moving, and pause to scrape down the sides).
  2. Add cocoa, peanut butter, flax seeds & cinnamon and blend until you get a smooth consistency.
  3. Serve immediately and top with kiwi, tangerine and seeds.

PCOS Powers:

  • tangerines/oranges = high in vitamin C & fibre which reduce lipid profiles and fight free radicals, high in pectin which has been shown to lower LDL cholesterol, low glycemic load
  • kiwifruits = high in vitamin C, fibre, and vitamin E which lower triglycerides, high in potassium which may prevent insulin resistance, low glycemic load
  • flax seeds = contain lignans which may increase sex hormone-binding globulin and therefore lower blood testosterone levels, may reduce blood pressure
  • raspberries = low glycemic load, high in anti-oxidants, may help lower inflammation and prevent cancer
  • cocoa = antioxidant, anti-inflammatory, reduces blood pressure, can improve mood
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood