One of my favorite breakfast recipes is inspired by chef Jamie Oliver. I have been preparing it for a week now and can’t seem to be bored by it. How can I? It provided me with sustained energy all the way through lunch plus it’s all the goodness and deliciousness in one bowl! It’s made of oats, nuts, fruits and milk. You can go with any combination you like but I’ll share with you my favorite. Oats provide soluble fiber more than any other grain which help lower LDL or the bad cholesterol and help prolong the feeling of satiety. The nuts, namely walnuts are good source of omega-3 fatty acids which are essential fatty acids that must be obtained from food as the body is not capable of producing them on its own. ( A post on essential fatty acids, their benefits, dietary sources and adequate intake will be published soon.) Fruits, dried and fresh, provide some sweetness without the addition of refined sugar. And at last but not least, milk provides protein and calcium.
Ingredients ( 1 serving)
- 1/3 – 1/2 cup oats, you can use old-fashioned or quick cooking
- 3 walnuts halves, roughly chopped
- 4 raw almonds, roughly chopped
- 1 dried apricot half, roughly chopped (you can use dried figs)
- a few sultanas, optional
- 1/4 of an apple, unpeeled, roughly chopped
- a pinch of cinnamon, optional,
- low fat or 0% milk, enough to cover ( you can use soy, almond or rice milk)
Mix all ingredients in a bowl the night before and enjoy for breakfast the next morning where you get a slightly porridgy consistency with a little bit of crunch.
What I do to make life easier is chopping a whole batch of walnuts, almonds, and apricots and store them in an air-tight container. Each night, I just scoop a small handful ( roughly two tablespoons) and add the rest of the ingredients. Sunflower seeds, pumpkin seeds, flaxseed, and wheat germ can all be added to your taste. Fresh strawberries and bananas can be sliced and used as another flavorful topping just before eating.
What about your favorite breakfast recipe?