This is my breakfast since years. It is very easy to prepare, nutritiously balanced, and filling until lunch time. Since it doesn’t require any plant-based milk and is very adaptable, it is easy to prepare almost everywhere in the world. The banana together with the nut butter make the oatmeal so delicious creamy. The pinch of salt does make a big difference, believe me.
Ingredients (for 1 Person):
- 4 heaped TBSP (40 g) oats (manganese, protein, B-Vitamins, phosphorus, magnesium, copper, iron, zinc)
- 1 squashed ripe banana (potassium, magnesium, manganese, B6, and vitamin C)
- 1 TBSP ground* flaxseed or chia seeds (omega 3 fats, manganese, phosphorus)
- 1 TBSP sesame seeds (manganese, copper, calcium, magnesium, iron, phosphorus, B1, zinc)
- 1 TBSP pure almond butter (protein, manganese, magnesium, copper, B2, phosphorus)
- 1-2 Brazil nuts, chopped (to cover your recommended daily intake of selenium)
- 1/8 TSP Ceylon cinnamon powder* (manganese, calcium, antioxidativ, anti-inflammatory)
- A pinch of iodized salt
- Put the oats, chia seeds, cinnamon and salt in a bowl and pour hot water over it. Let it sit for 5-10 minutes.
- Since heat destroys B-vitamins and vitamin C, add the banana, seeds, and the nut butter at the end. Stir well.
*If flaxseeds are not ground, most of them will be excreted undigested.
- Use another grain than oats (e.g. millet, quinoa, amaranth, buckwheat, basmati rice).
- Use another nut / seed butter (e.g. hazelnut, peanut, hempseed, pistachio, walnut, macadamia, coconut).
- Add a pinch of ground cloves, cardamom, and nutmeg.
- Use a grated apple with date caramel instead of a banana. Tastes like apple pie.
- Use overnight soaked dried figs and plums instead of a banana for an improved digestion.
- Frozen berries (antioxidants, vitamin C, manganese, anti-inflammatory, anti-cancer properties). Defrost them overnight by putting them in the fridge. Frozen strawberries release a lot of water. They give the meal a nice sourness.
- Add 1 TSP unsweetened raw cacao powder (has more antioxidants and nutrients than cocoa). It can inhibit the absorption of iron.
- If you don’t have much time in the morning or no available hot water, prepare ahead OVERNIGHT OATS with cold drinking water for the whole week each in a separate jar. They keep well in the fridge for up to 5 days and are usually served straight form the fridge. Don’t use instant oats, because they will turn to complete mush.