It’s great to grab-and-go in the morning. Sometimes busy mornings prevent us from making balanced breakfast choices and we never want to miss out on the first fueling of the day!
Oats are packed with fiber, including resistance starches which slow digestion and keep us feeling full longer. Resistant starches make their way through the small intestines resisting being digested, until reaching the colon where they become food (also known as a prebiotic) for our friendly microbiota and the cells that make up the lining of the colon. Thus helping to maintain a healthy gut and potentially lowering the risk for colorectal cancer. Resistant starches are also great because they don’t raise blood glucose levels and have a “second meal effect” – meaning that if you eat resistant starch with breakfast, it will also limit the blood sugar spike at your next meal. Studies also suggest that resistant starch can reduce insulin sensitivity, one of the factors contributing to type 2 diabetes and other chronic diseases.
Flax seeds and soy milk provide fat and protein. Both increase satiety (feeling full) and delay the emptying of food from the stomach and small intestines, which helps to keep us from overeating. Flax seeds are a rich plant-based source of omega-3 fatty acids, which are limited in vegan diets and essential for many bodily functions. Just remember to grind the seeds to reap the benefits. Whole seeds do not get broken down enough through chewing or digestion and basically pass through your system. We use a small, inexpensive coffee grinder that is pretty much only used for flax seeds. Grind only what you need or freeze any extra as it can go rancid quickly.
This recipe makes about 6 portions
You will need:
2 cups steel cut oat groats
3 cup rolled oats
6 TBS flax meal (ground flax seed)
16oz frozen wild blueberries
1 qt sweetened vanilla soy milk
2 Tbsp maple syrup
1 tsp ground cardamom
1 Tbsp rosewater (optional)
Use a medium to large bowl. Add all dry ingredients first, then the blueberries and finally the soy milk. Stir ingredients together to incorporate everything evenly. Put in refrigerator overnight, stir again before serving and add more soy milk or water to desired thickness. Eat cold or heat em up for a traditional style oatmeal!
Cardamom pods on the left and the seeds on the right ready to be ground.
Did you know that wild blueberries are higher in antioxidants than conventional blueberries? It’s true!
Did you try the recipe? How did it turn out? Let us know in the comments below or post a picture on Instagram and tag us @eatcookgrow! #ecoRDN #eatcookgrow
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