Oat-less Oats
About recipe:
Sometimes I’m just craving a warm, creamy, hearty bowl of oats. For those with auto-immune disease, grains can be particularly inflammatory (especially if they are not organic — they can be laden with glyphosate!) This recipe is a great, grainless option for those days. These oat-less oats are packed with fiber, healthy fats, and blood sugar stabilizing ingredients! When we have carbohydrates they can create blood sugar and insulin spikes, and also cause us to get hungrier earlier. Fats and proteins are slower digesting, so they can be more satiating for longer.
Oh and a bonus, its super simple and customizable :) I like to top with fresh or frozen berries to keep it low glycemic and add nut butter to make them extra creamy. Yum!
Tips and Tricks:
Make it fast: The version I outlined, is traditionally made on the stovetop in a saucer pan, however, I have my lazy mornings too, and you can easily make this in the microwave. For an individual serving, take 1/2 of the ingredient amounts. Mix all the ingredients (except protein powder and toppings) in a small bowl and stir so it is evenly mixed. Microwave for about 1 minute 30 seconds (this timing will depend on your microwave). When you take it out, it should be thickened, then add a scoop of protein powder, and it will thicken even more like a bowl of oatmeal. Add your toppings and Voila!
Key Nutritional Players:
This breakfast option is rich in essential fatty acids and fiber. As a whole, these help to balance blood sugar, and provide a source of energy that is slowly digested.
Chia: Chia seeds are a rich source of omega 3 fatty acids. They have a high linolenic acid content, and also are a good source of dietary fiber. Research by Kulczyński et al has also outlined the high amounts of phyto-compounds in chia that play a role in biological activity. (2019)
Flax Meal: Flax Meal a rich source of plant based omega 3 fatty acids. Flax is rich in alpha-linolenic-acid, which has been tied to cardiovascular protective effects. (Rodrigues-Levya, 2010)
Hemp Seeds: Hemp seeds are another seed with a rich source of essential fatty acids. They are also a good source of “Vitamin E and minerals such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc.” (Rodriguez et. al, 2010)
Oat-less Oats
Ingredients
- 2 T Organic Chia Seeds
- 2 T Organic Flax Meal (sprouted)
- 2 T Organic Hemp Seeds
- 1 1/2 cups of Coconut Milk
- 1 Scoop Vanilla Protein Powder (optional)
- Dash of Cinnamon
- Fresh berries to top
- Optional Toppings (nut butters, dark chocolate chips, other fruits, etc...)
Instructions
- On low-medium heat, add coconut milk, chia, flax and hemp to a small pot. Stir thoroughly so the chia doesn't become a blob. Let sit, and continue to stir every few minutes. The mixture will gelatinize and become thicker.
- Once thickened, you can add cinnamon and protein powder. Mix it thoroughly and transfer to a bowl. Top with fruit, nut butter, etc... Enjoy!
Notes
You can also make this in the microwave. Instead of cooking on the stovetop put in the microwave for 1.5-2 minutes. (I recommend halving the recipe if you are just making one serving)
References:
Kulczyński, B., Kobus-Cisowska, J., Taczanowski, M., Kmiecik, D., & Gramza-Michałowska, A. (2019). The Chemical Composition and Nutritional Value of Chia Seeds-Current State of Knowledge. Nutrients, 11(6), 1242. https://doi.org/10.3390/nu11061242
Rodriguez-Leyva, D., Dupasquier, C. M., McCullough, R., & Pierce, G. N. (2010). The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. The Canadian journal of cardiology, 26(9), 489–496. https://doi.org/10.1016/s0828-282x(10)70455-4
Rodriguez-Leyva, D., & Pierce, G. N. (2010). The cardiac and haemostatic effects of dietary hempseed. Nutrition & metabolism, 7, 32. https://doi.org/10.1186/1743-7075-7-32
