Friday, February 17, 2017

Recipe: Loaded Oatmeal

When I'm presenting to an audience of new vegans or those who are "vegan curious," I'm often asked what I eat for breakfast, lunch, and dinner.  My cookbook Easy Peasy Vegan Eats is filled with over 100 quick and easy recipes for salads, soups, entrees, and other delicious meals that can be eaten for lunch or dinner, but when it comes to daily breakfast, many people don't have time to prepare tofu scramble or pancakes (even though those recipes from my cookbook are both fabulous!).

What to do?  I start each day with a breakfast loaded with superfoods that fills me up, warms me up, and keeps me energized all morning.  It takes just a few minutes to prepare and is perfect on a cold winter morning.  The oatmeal can be soaked in unsweetened almond milk overnight in a large mason jar, then all the toppings added in the morning for a meal that's easily transportable to your office.   Or you can cook your oatmeal on the stovetop the traditional way to make a hot breakfast at home.

I like to add some combination of fresh and dried fruit, nuts, seeds, and spices that work together synergistically to boost the immune system.  The oatmeal is loaded with fiber and protein which will help fill you up and aid digestion.  For natural sweetness, I use about 10 drops of liquid stevia in the almond milk, then I add fresh and dried fruit, typically a banana, some berries, and raisins or dried cranberries.  Berries are among the healthiest fruits since they're high in antioxidants and natural cancer-fighting phytonutrients called anthocyanins.  A handful on your loaded oatmeal is ideal.

Nuts and seeds are high in protein and omega-3 oil which helps lower bad LDL cholesterol.  I use about a tablespoon each of flax seeds, hemp seeds, and chia seeds. Be sure to grind your flax seed with a spice mill or coffee grinder in order to better digest them and absorb their nutrients.

Finally, the spice of life!  Turmeric is a powerful anti-inflammatory superfood that has tremendous health benefits.  It has been used to treat cardiovascular disease, osteoarthritis, lupus, cancer, alzheimer's disease, and so many more.  Even if you're fortunate not to have any of these conditions, turmeric works as a preventative, and just 1/4 tsp a day can improve your body's natural defenses.  Add a few twists of fresh-cracked black pepper to increase the absorption. I sprinkle turmeric, powdered ginger, and Ceylon cinnamon on my breakfast cereal, oatmeal, or in a smoothie every morning. The flavor may take some time to get used to, so start with a little less, then gradually add more as your tastes adjust.

Loaded Oatmeal
(1 serving)

1 cup water
1/2 cup oatmeal
1 cup unsweetened almond milk (add a few drops of Stevia for sweetness)
1 Tbl ground flax seed
1 Tbl ground hemp seed
1 Tbl chia seed
1/4 tsp turmeric
1/4 tsp cinnamon
1/4 tsp ginger powder
1/4 cup raisins
1/4 cup walnuts
1 banana
8 blackberries (or any other berry, fresh or frozen)

Combine water and oatmeal in a pot, bring to a boil, then lower heat and simmer about 5 minutes until creamy. Alternatively, place in a Mason jar to soak overnight. Pour into a serving bowl and stir in almond milk.  Top with remaining ingredients.



Kyle Dougherty said...

I eat much the same thing every morning!

My seed combo of choice is pumpkin, sunflower, and ground flax, and for a little added sweetness I use some pomegranate juice instead of stevia. It's a lot of fun to mix and match the fruit too, my current favorites are frozen cherries and wild blueberries. When figs are in season, they're really tasty sliced and added in!

Mary Lawrence said...

That's a great idea to add pomegranate juice for flavor and sweetener, plus it's more antioxidant boost! I'll have to give it a try! And yes, fresh figs... truly Nature's candy. :-)