Breakfast oats are a go to. Oats have soluble fibre called Beta Glucan. Beta Glucan feeds the healthy bacteria in our gut. Which helps to lower cholesterol and boost the immune system (70% of your immune is in your gut). It also has protein, and some minerals like copper, manganese and iron. Oats are also useful to reduce blood glucose levels as oats are slow releasing and so help with balancing insulin levels in the blood. Eat oats to reduce your risk of disease. Add fruit but not fat and you are good to go!
5 minPrep Time
10 minCook Time
15 minTotal Time
- 1 Cup Organic Wholegrain oats or steel cut oats
- 1 Banana
- 2 Medjool dates, pitted)
- 1 Tablespoon ground flaxseed
- 200ml Water
- Additional plant-based mylk of your choice (organic unsweetened soya or organic oat mylk is nice to get to the consistency you like
- Optional : Ground cinnamon, sprinkle toppings such as crushed (pre-soaked) nuts, hemp seeds dark chocolate flakes, coconut flakes, black sesame seeds, sesame seeds, chia seeds
How To Make
- You can soak the oats over night if you like so they cook quickly in the morning. This is especially good if they are steel cut oats as these take longer to cook.
- In a pan add the oats and the water and start cooking, cook until soft.
- I then add plant-base mylk - funnily I go for oat mylk with oat (??) but it tastes great. Even better would be the organic soya mylk as this has phytoestrogen properties that protect against some cancers like breast, prostate and ovarian cancer - oestrogen based cancers.
- Then add the banana sliced up and I slice the Medjool dates off the pit.
- Stir in the cinnamon if you fancy (good for weight loss)
- Sprinkle on top in lines any of the optional above. Get creative - take a snap and share on our Facebook Members page!
- Calories 828
- Total Fat: 15 g 23.08%
- Saturated Fat: 0 g 0%
- Cholesterol: 0 mg 0%
- Sodium: 10 mg 0.42%
- Potassium: 1052 mg 30.06%
- Total Carbohydrate: 149 g %
- Sugar: 25 g
- Protein: 27 g
- Vitamin A: 1.52%
- Calcium: 100 mg 10%
- Iron: 6 mg 33.33%
Cholesterol-lowering effects of oat β-glucan – https://www.ncbi.nlm.nih.gov/pubmed/21631511
Oat prevents obesity and abdominal fat distribution and improves liver function in humans – https://www.ncbi.nlm.nih.gov/pubmed/23371785
Increasing whole grain intake as part of the prevention and treatment of nonalcoholic Fatty liver disease – https://www.ncbi.nlm.nih.gov/pubmed/23762052