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.
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.
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!
This post was sponsored by Biopharma Scientific. Use code PHRUITFUL for 10% off all their products (non-GMO and organic). I do not receive an affiliate commission on any purchases of Biopharma Scientific products.
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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.
