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.
- 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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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
Looking for some nutritious game day snacks?
Movie night munchies, anyone? Stumped for nutritious game day snacks? I’ve got you covered. These ‘chips’ are infinitely healthier than any store-bought chips and are still delicious. Ps. please don’t skip the oil! It helps us absorb the nutrients in the sweet potato. Plus, not all dietary fat is bad (who started that myth anyways?!)
- 1 sweet potato (sometimes called a yam)
- 1 tbsp coconut oil, melted
- 1 tsp rosemary
- 1 tsp thyme
- 1 avocado
- 1 garlic clove
- splash of almond milk
- Preheat oven to 375 degrees F.
- Wash and scrub sweet potato.
- Slice sweet potato as thinly as possible with a sharp knife (a mandoline would work better if you have one).
- Toss sweet potato slices in oil, rosemary, and thyme.
- Place in a single layer on a baking sheet with parchment paper on it.
- Cook in oven for 10 minutes and then flip and cook for another 10 minutes.
- As chips are cooking, mix avocado, garlic, and almond milk in a food processor until smooth and creamy.
- Keep an eye on the chips near the end as the edges can burn quickly.
- sweet potato = anti-inflammatory, medium glycemic index food but high in fiber & studies have shown they may assist blood sugar regulation (even better if boiled not roasted), high in beta-carotene which may improve fertility, may increase adiponectin levels in those with type 2 diabetes, shown to reduce the risk of pancreatic cancer
- coconut oil = anti-inflammatory, helps balance hormones, may prevent diabetes, helps absorb beta-carotene in the sweet potato
- rosemary = anti-inflammatory, has been shown to inhibit the proliferation of ovarian cancer cells
- thyme = anti-septic, anti-fungal, may help lower cholesterol