There’s nothing like a good bowl of oats in the morning to start your day, but how you prepare your oats is what really matters.
Here are a few tips to get you started: (Scroll for the full recipe).
1. Add an egg when cooking, this might sound a bit odd, but if you crack an egg and add it to your porridge, firstly you won’t even know it’s in there and secondly you enhance the protein content of the meal keeping you fuller for longer.
2. Add antioxidants - Blueberries are a potent source of polyphenols. Do you know that 95% of polyphenols are unabsorbed where they make it all the way down to the microbiome and are transformed into active metabolites where they exert their antioxidant potential throughout the entire body.
3. Flaxseeds to keep you regular - Ground flaxseeds (make sure to grind your own, this can be easily achieved in a blender). Flaxseeds are one of the best food sources for keeping your bowels regular. They’re also a powerhouse of healthy fats, protein, antioxidants and vitamins.
4. Kefir - Once I’ve served porridge I always mix in a few splashes of kefir. Kefir is loaded with probiotics, so not only are we getting the prebiotic effect from the beta glucan in our oats, we’re also adding probiotics to ensure optimal microbiome health.
Ingredients:
1 cup Oats
1 x Egg
1 1/2 cup Plant milk (I usually combine almond and soy milk)
3/4 cup Blueberries
3 x Tbl ground Faxseeds
3 x Tbl Chia seeds
2 x Tbl Sunflower seeds
1 x Banana (mashed)
Splash or 2 of Kefir
Drizzle Honey or Maple
Optional - Mix through greek yoghurt
Method
1. Add oats, chia seeds and milk to a pot, put the flame on medium
2. Mix in an egg
3. Continue to stir until milk is absorbed into the oats to desired consistency
4. Pour porridge mixture into a bowl and add ground flaxseeds, sunflower seeds and mashed banana.
5. Stir through blueberries, kefir and (optional greek yoghurt)
6. Drizzle honey or maple on top and enjoy.