My daily breakfast since years. It is easy to prepare, nutritious, healthy and filling. I think it is healthiest and best for the environment to eat the food that is growing in the place I am at that moment. In my two years in Latin America for example I used quinoa instead of rolled oats. But somehow I can’t give up bananas when I am in Europe. Together with nut butter they make the oatmeal so delicious creamy. I don’t even need any plant-based milk.
Basic ingredients for 1 Person:
- 4 TBSP oats / ½ cup (85 g) quinoa or amaranth
- 1/8 TSP cinnamon powder
- a pinch of salt
- 1 squashed ripe banana (rich in potassium and magnesium)
- 1 TBSP ground* flaxseed or chia seeds (Omega-3 fats)
- 1 TBSP nut butter (protein, calcium, magnesium, iron)
- 1 TSP unsweetened raw cacao powder (has more antioxidants and nutrients than cocoa)
- a pinch of ground cloves, cardamom, and nutmeg
- frozen berries (antioxidants, vitamin C, manganese, anti-inflammatory, anti-cancer properties…)
- 1 TBSP sesame seeds: calcium, iron, B6 and magnesium
Cook the quinoa or oats in water (1:2) with the salt and spices in a saucepan with a lid over low heat (5 mins). Stir occasionally. Turn off the stove, let it cool down and soak (7 mins). Since heat destroys some nutrients I add the banana, seeds, nut butter and cacao at the end.
*If they are not ground they will be excreted undigested.
- Precook a lot of quinoa and store it in the fridge. Add 2 TBSP of hot water before adding the rest.
- If you don’t have much time in the morning or no available hot water, prepare ahead OVERNIGHT OATS for the whole week each in a separate jar. They keep well in the fridge for up to 5 days and are typically served straight form the fridge. Don’t use instant oats, because they will turn to complete mush.
- For a BETTER DIGESTION soak three dried figs and two dried plums overnight in water. Banana is not needed.
Note: Quinoa has a lot of health benefits and is one of the world’s healthiest foods (protein, manganese, magnesium, phosphorus,…).