Tag Archives: fiber

A Nutritionally Complete Creamy Oatmeal Recipe

Hey Team!
How is everyone doing? A lot of people tend to be looking for healthy recipe options in January, after the over indulgences in December. This oatmeal recipe is one of my absolute favorites. The taste is great and it fills you right up. It has all of the good stuff, none of the bad, and it is also easy to adjust to fit your personal taste.

No milk of any kind is required for this recipe. If you are sensitive to gluten, make sure you get the gluten free oats. I call this recipe “nutrionally complete” because it has a great mixture of healthy carbs, protein, fats and fiber.

Creamy Oatmeal - Dairy Free (for 1 person)
1 ripe banana (or apple, berries)
1- 1.5 dL Oats (pre-soaked is good but not a must, use small flakes or large)
3 dL water (adjust-soaked or not, and how you like it)
pinch of sea-salt
1.5 Tablespoon chia seed
2 large Tablespoons hemp seed
1 Tablespoon Nutbutter (almond, hazelnut,...)

Method:
Mash the banana with a fork, add the oats, chia-seed, sea-salt and water.
Bring it to a boil while stirring, then lower heat and stir occasionally.
After a few minutes when the consistency is good (if you find it too thick you can always add more water), turn off the heat.
Add the hemp seed and nut butter and mix it in.
If you want to make it fancy, cut up some fruit and put on top, and/or sprinkle with a few nuts. Add cinnamon – it’s a natural anti-oxidant, which will support your immune system.
Ready to serve!

Some things to think about:
Oats
are high in fiber, phytochemicals and nutritional value. It is also believed that oats can lower cholesterol, help diabetics with weight management, andย  has anti-cancerous effects[1,2]. Great reasons for including more oats into your diet if you ask me!

If you are not used to eating a lot of fiber, then start out with a small amount of oats and chia seeds. (In that case adjust the amount of water accordingly.) When you quickly add a lot more fiber to your diet, you might get some extra gas and bloating in the beginning. That is because your gut is not used to it. But with time, you will increase the number of good bacteria that loves fiber. This is a really good thing for your health. So, slowly increase the amount over time, and it should be no problem.

If your liver is a bit sluggish, or you have a stagnant lymph system, you want to go easy on the nutbutter and extra nuts. That’s because fat is being transported by the lymph system, and if it’s sluggish, adding more fat to the system, even when it’s good fats, is probably not the best idea.

I hope you will enjoy this recipe as much as I do! Have fun experimenting with it until you find the version that you like the most.

Enjoy your creamy oatmeal this weekend!
๐Ÿ™‚


[1]Nutritional advantages of oats:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/

[2] Oats and diabetes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5037534/

More reading on oats:
https://www.hsph.harvard.edu/nutritionsource/food-features/oats/

Flaxseed, the Little Superhero That Could!

Flaxseed, also know as lineseed, is a very powerful little seed. It would be a very smart move on your part to add this to your daily intake of nutrient dense foods. Now why is that? I am so glad you asked!

Flaxseed contains a lot of fiber, omega-3 fatty acids, and lignans (antioxidants). These are very important factors that can help with digestion, healthy skin and hair, and protect against radiation toxicity. But, it doesn’t stop there, flaxseed has also been shown to lower cholesterol, lower blood pressure and is great at fighting cancer.

 

Flaxseed has been shown to lower cholesterol, improve arterial health, lower blood pressure and is great at fighting cancer.

Flaxseed isn’t very expensive and a little will go a long way. Buy it organic as a whole seed. You want to grind it up before eating it. I do not recommend buying flaxseed that has already been ground as it goes rancid a lot quicker, and you never really know how long it has been sitting in that bag. Add it to your salad or food as it is. If you want to pick it up another notch, you can soak or sprout the seeds first and then grind them.

Why not eating them just as they are? All the good stuff that we want is inside the seed. If we don’t break it open first, the seed will just pass through our digestive system without us getting what we need from it.

What about the oil?
The oil is a great addition if you are looking for extra omega-3 fatty acids. Add it to your food, or just drink it straight from a spoon. Depending on the extraction of the oil from the seed, the taste can be very different.ย  I have tried a lot of different ones and found one that I really like. So, if you don’t like it the first time you try it, give another brand a chance. Always store the oil in the fridge as it is very sensitive to light and heat. Never cook with this oil, just add it onto the food afterwards.

For maximum nutrition and if I was on a budget I would choose to grind up the flaxseed myself. It’s cheaper, the whole seeds can be stored longer and you get all of the benefits in one go.

Make sure to drink enough water if you consume the flaxseed dry (not soaked), as they will absorb a lot of water in the digestive tract as they go through the system. If you want to learn even more on flaxseed here is a great article.

It’s the little things we do every single day that adds up. So add up on the flaxseed and let this little superhero help you!

Are you enjoying the Olympics and all the amazing athletes? I sure am! Have a great weekend everyone! ๐Ÿ˜‰

 

 



Studies on Flaxseed and:
https://www.ncbi.nlm.nih.gov/pubmed/25740909 – Reduction in Blood Pressure

https://www.ncbi.nlm.nih.gov/pubmed/19515737 – Reduction in Cholesterol

https://www.ncbi.nlm.nih.gov/pubmed/24013641 – Reduction in Breast Cancer

https://www.ncbi.nlm.nih.gov/pubmed/19064574 – Reduction in Prostate Cancer

https://www.ncbi.nlm.nih.gov/pubmed/16314082 – reduced hyperactivity in ADHD

https://www.ncbi.nlm.nih.gov/pubmed/21677123 – Vascular health and Blood pressure

Photo by Ben White on Unsplash
Photo by Reine Kase