Tag Archives: oatmeal

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, and  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!
🙂


[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/