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Oatmeal Three Delicious Ways

Autumn is coming and it's time to get your oatmeal on!


It's time to put on our bed socks and make oatmeal in the mornings, well it is at least for me.

Here are some of my sweet and colourful oat recipes to ramp up your energy levels and give you a nutritional boost.

Let’s talk about oatmeal. Oatmeal is a healthy and filling breakfast that can be prepared in so many yummy ways.  I’ve been an oatmeal lover since I was a little kid and I still am, just as much. I love mine cooked on the stove or as overnight oats.

Oats have various benefits worth noting, they are:
  • High in fiber and antioxidants
  • Satisfying
  • 100% whole grain
  • Gluten-free and vegan-friendly
  • The best healthy breakfast ever

Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. Oats are also a good source of protein and healthy slow burning carbohydrates.

Oats are a great choice for breakfast as not only are they a super healthy way to start your day, but also you can add a multitude of other healthful ingredients to really start to fill up those nutrients on Cronometer.  You know what I'm saying, almost anything goes! Fruits, nuts, seeds and spices you name it, it can be done.

Here are my top 2 of my favourite nutritional oatmeal recipes.  Plus a breakfast rice recipe you don't want to miss, see below.

Ginger Oats  With Pineapple & Mango


I love pineapple especially as in the UK, as they are always a super cheap price.  Usually only £1 per pineapple, sometimes even 50p! in some leading supermarkets.  Pineapples are super nutritious and bursting with vitamin C which aids iron absorption and contributes to immune defense!

This recipe is super flavourful with the background ginger flavour within the oats, to the bursting sweetness of the mango. With the added crunch of coconut this probably has to be one of my favourite oat recipes.

I love adding chia seeds to my oatmeal as they have the highest combined plant source of omega 3, fibre and protein.  They are high in vitamins, minerals and antioxidants. 

Check out my blog post on the amazing benefits of chia for more info.

Ginger Oats  With Pineapple & Mango Recipe



Chia offers essential nutrition, often missing in modern diets. So it's always good to switch up the flax with some chia sometime. 


Ingredients

For oats

  • 1/2 cup oats
  • 1 cup plant milk
  • 2 tbsp chia seeds
  • 1 inch ginger (finely grated)
  • 2 tbsp maple syrup
  • Pinch of salt
For topping
  • 1/4 of a pineapple (skin removed, chopped and core removed)
  • 1/2 a ripe mango
  • Dried coconut
  • Chia seeds

Method
  1. Add all the ingredients for the oatmeal to a pan heat on medium stirring frequently until oats are cooked through, 3-5 minutes, adding more milk if necessary..
  2. Taste and adjust sweetness
  3. Top with pineapple, mango, coconut and chia seeds.

Choco-Fudge Oats

I feel this is probably the best oatmeal recipe in existence, especially for chocolate lovers to get their fix in a clean-eating way, it uses cocoa powder and cocoa nibs which are the healthier more natural counterparts to chocolate bars.

You might not believe this but raw unsweetened cacao powder per tbsp contains a whopping amount of your daily essential mineral intake.  Including Calcium 11%, Iron 66%, Magnesium 107%, Phosphorus 63%, Potassium 37%, Zinc 39%, Copper 163%, Manganese 165% & Selenium 18%!

Choco-Fudge Oats Recipe


So now you know how much you should be eating this chocolate flavoured oatmeal for your breakfast, please, dive right in!


Ingredients
 
For Oats
  • 1/2 cup oats
  • 1 cup plant milk
  • 1 mashed banana
  • 1 tbsp maple syrup
  • 1 tbsp unsweetened raw cocoa powder
  • pinch of natural salt
  • 1 tbsp almond butter
  • For topping
  • Handful of blueberries
  • 1 tsp cocoa nibs
  • 1 banana sliced
  • Drizzle of maple syrup

Method

  1. Add all the ingredients for the oats to a pan on medium heat, stirring constantly until oats are cooked 3-5 minutes, adding more milk if necessary.
  2. Top with banana, cocoa nibs, blueberries and extra maple syrup.

Breakfast Rice Recipes


Okay so if this sounds weird to you, you're going to have to trust me, as there is such a thing as breakfast rice or rice pudding for breakfast.

It's healthy and a great way to use up leftover rice from last night's meal, it takes 5 minutes to make and is as easy as heating up cooked rice with some plant milk and tasty toppings.

For those in a rush in the mornings or like to make extra grains up each time you cook (great idea) with the plans of a easy meal the next day, then this is for you.

Breakfast Rice & Chia Pudding Recipe


Who else loved rice pudding as a kid? I know I did, that creaminess was unmatched and so silky and sweet inside my mouth, yum! 

This recipe is just like that memory, except made all the better with this mango chia pudding I randomly discovered. I hope you are just as excited to make this as I am to share this with you..

Ingredients
 
For the rice
(serves 2)
​
  • 1 cup cooked rice
  • 1 cup plant milk
  • 1 medium banana (mashed)
  • pinch salt
  • pinch nutmeg
  • For the mango chia pudding

For the chia pudding 

  • 1 mango (cut in halves to remove pit and flesh scooped out)
  • 1 limes juice
  • 4 tbsp chia seeds
  • 2 tbsp desiccated coconut
  • 1/4 cup coconut milk
Optional toppings:

  • Blueberries
  • Pear (chopped)
  • Maple syrup

Method

  1. First prepare the mango chia pudding by adding all the ingredients except the chia to a food processor or blender and blitz to combine, then pour out into a bowl and add the chia seeds. Leave to set around 15mins.
  2. To make the breakfast rice, add the rice to a pot with the rest of the ingredients and warm through on medium heat stirring occasionally.
  3. When the rice is heated through, serve with the mango chia pudding and the other suggested toppings if choosing.
Enjoy!


Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance in adopting a healthy and nutritious plant-based diet, kindly reach out to me using the form provided below. I can help you address any possible nutrient deficiencies or health concerns and ensure that your nutritional needs are met through the consumption of plant-based foods.

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today

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Hi there! I'm Rose, a nutritionist who is passionate about creating delicious plant-based meals that are both flavourful and nourishing. My goal is to help people discover the wonderful world of plant-centered cuisine through my nutritional guidance and recipe sharing.


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