Vanilla Toffee Cinnamon Superfood Oatmeal

Up your oatmeal game with a plant-based protein boost complete with omega-3s, vitamin D, and stress-fighting nutrients.

Oatmeal provides a simple, nourishing breakfast on its own, but we can easily up our oatmeal game with the help of some superfoods, healing spices, and herbs.

Any type of oats (steel-cut, rolled, or quick) are great, however, steel-cut oats are the least processed and lowest in glycemic load. Oats keep blood sugar levels stable and help us stay energized. They also contain tryptophan which boosts serotonin levels for better sleep and a more stable mood.

Chia, hemp and flax seeds are all plant-based sources of protein, fiber, and polyunsaturated fats. I love tossing these into my oatmeal. Chia seeds are high in omega-3s which can help decrease high testosterone and improve egg quality. Hemp seeds contain all essential fatty acids (omega 3, 6 & 9) which may improve cholesterol profiles and reduce inflammation. Flax seeds contain lignans which may increase sex hormone-binding globulin and lower blood testosterone levels (crucial for many with PCOS). Flax seeds may also help lower cholesterol and blood pressure.

Vanilla Toffee Cinnamon Superfood Oatmeal

I have been loving this vegan protein powder which tastes like a delicious vanilla toffee milkshake. It is made from non-GMO yellow pea, brown rice, and chia seeds. This protein powder is unique for a few reasons. For starters, it has added vitamin D which is crucial for our mental health. It is very challenging for most of us in North America to obtain enough vitamin D from the sun alone.

In addition, this protein contains maitake mushroom and ashwagandha which both increase our resilience to stress. Maitake mushroom has been shown to: improve type 2 diabetes, boost our immune systems, decrease inflammation, improve cholesterol profiles, and increase ovulation rates in PCOS. I discussed the evidence behind ashwagandha in a previous post.

Vanilla Toffee Cinnamon Superfood Oatmeal

Ingredients:

• 1/2 cup oats
• 2 cups water (or nut milk)
• 1 scoop vegan protein powder (Biopharma Scientific Vanilla Toffee)
• 1 tbsp hemp seeds
• 1 tbsp chia seeds
• 1 tbsp ground flax seeds
• 1 tsp cinnamon
• fruit toppings
• nut butter

Warm Version (rolled or quick oats):

1. Bring water to a boil.
2. Add oats to boiled water.
3. Stir in protein powder, hemp hearts, chia seeds, flax seeds, and cinnamon and whisk well (optional: splash of almond milk).
4. Wait 10 minutes for the liquid to soak up.
5. Top with fruit and a healthy fat, like nut butter.

Cold Version (rolled or quick oats):

1. Add oats and water to a bowl.
2. Stir in protein powder, hemp hearts, chia seeds, flax seeds, and cinnamon and whisk well.
3. Cover and place in the fridge overnight.
4. In the morning, add toppings and dig in!

Vanilla Toffee Cinnamon Superfood Oatmeal

This post was sponsored by Biopharma Scientific. Use code PHRUITFUL for 10% off all their products (non-GMO and organic).

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Vanilla Toffee Cinnamon Superfood Oatmeal

Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences and personal knowledge regarding nutrition and PCOS; particularly that gained in obtaining my doctorate degree in obstetrics and gynaecology. The information in this blog is not intended as medical advice, and it is not endorsed by my employers or institutions I am affiliated with. Nutritional choices should be made in consultation with your health care provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition can be one important part of a healthy lifestyle. Therefore, please use the information at your own risk. Occasional links may be provided leading to third party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.

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:

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