Here’s a hearty breakfast treat to try at home for those who have the luxury of preparing a meal in the morning. You’ll need about 15 to 20 minutes (depending on how fast you are with the blade – I’m slow when it comes to chopping up the fruits…-_-) to get all the ingredients ready and to cook this delicious peanut butter oatmeal.
I’m a sucker for anything with peanut butter. Gotta have it everyday. What better way to indulge in one of my favorite foods than first thing in the morning? BREAKFAST – my favorite meal of the day. The importance of the morning meal can be found in the word itself — it “breaks the fast” and replenishes your body with energy and nutrients after a long night’s sleep. Oats, peanut butter and berries. Healthy, rich and delicious…. what’s not to love?
- One teaspoon of chia seed
- One cup of rolled oats
- One cup almond milk
- One cup water
- One tablespoon (or more if you like!) of peanut butter
- Salt to taste (totally optional)
- One teaspoon of ground cinnamon
- One teaspoon of raw honey
- One sliced banana
- One apple (chopped)
- A handful of blueberries (for topping)
I recently added chia seed to my food after watching the documentary ‘Hungry For Change’ and learning about all the healthy benefits it can do for you. This superfood helps to sustain blood sugar levels throughout the day as well as keep you from snacking in between meals.The little seed — which comes in either white or a dark brown and black colour — also has a huge nutritional profile. It contains calcium, manganese, and phosphorus, and is a great source of healthy omega-3 fats. You can get it at any organic store or online from The Organic Grocer.
8 GOOD REASONS TO START ADDING CHIA SEED TO YOUR FOOD.
1. Lose weight without starving – Chia seed keep you feeling full. When the chia seed is exposed to water or other liquids it begins to hydrate. When you eat this seed/gel combination, your body treats it like a big piece of food. It’s their ability to absorb 9 TIMES their own weight in water that keeps you feeling full. This means you can use even 1 teaspoon of seeds to get rid of hunger whenever you want.
2. Stabilize blood sugar – Chia is being studied as a potential natural treatment for Type-2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids can also prevent blood sugar spikes. Blood sugar stabilization is important for health, energy and releasing body fat. Blood sugar may spike after meals, especially if you eat high-starchy food or sweets. Chai seed has unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars.
3. Improved energy & performance – You don’t need a red bull for an extra energy. You need to add only chia seeds to your diet. The seeds have this handy way of slowing down the time it takes to convert carbohydrates into sugar. As a result your body benefits from a steady flow of energy. Chia seeds don’t contain any food colorings or preservatives; you’re getting a pure shot of energy, right where you need it. Many runners and athletes know this only too well.
4. Improved Mental Focus and Concentration – Chia’s Balanced Essential Fats (Omega-3 and Omega-6) Can Significantly Boost Brain Power…and Brighten Mood (EFAs are known for their anti depressive effects). Essential fats make cell membranes more flexible, and enable more efficient membrane function, including better nerve transmission and nutrient transport into cells. A healthy nervous system supports more efficient brain function. In fact, the essential fats in chia are well-known for helping improve brain function!
5. Get full faster! – Trytophan, an amino acid found in turkey is also found in chia seeds. While tryptophan is responsible for that strong urge to nap after a big Thanksgiving dinner for example, it also helps regulate appetite, sleep and improve mood.
6. Chia Seeds Are Nutritious – On top of the fact that chia seeds have more omega-3 than any other natural source, they are loaded with antioxidants, calcium, protein, fiber, and many other vitamins & minerals.
7. Gluten-Free – Unlike Typical Grain-Source Proteins, Chia Protein Contains No Gluten. Chia thereby is an ideal food for individuals having gluten sensitivity, carbohydrate intolerance, hypoglycemia, Celiac Disease, Crohn’s Disease, or for anyone wishing to avoid common gluten-containing grains like corn, barley, and wheat. (Moreover, simple carbohydrates—including high-gluten foods—are implicated in obesity and blood glucose instability, and generally provide poor nutrient-density.) Chia is a gluten-free, nutrient-dense alternative to grain-source proteins.
8. Chia Contains 20% or More Protein – a higher percentage than found in other grains, such as wheat, corn, rice, or oats. Plus, chia is high in natural antioxidants (unlike flax), which means it stays fresh far longer and supplies powerful dietary antioxidants.
The best part about this superfood is that you can add it to anything and just about everything. The seeds are tasteless so they won’t affect the flavour profile of your food, which makes them easy to integrate into your meals. They can be sprinkled whole on top of salads or toast or added milled to smoothies.
I also recently discovered Adam’s peanut butter from Ritual since they use it in their shakes. This delectable creamy peanut butter is made with 99% fresh roasted peanuts with just a dash of salt and contains NO artificial colors, flavors, preservative, NO added sugar and zero grams of trans fatty acids. It’s pretty much the healthiest peanut butter you’ll find in a jar. I tossed out my ol’ Jif after buying a couple jars of Adam’s from NTUC Finest.
Anyway, back to the recipe.
1) Stir in 1 cup of rolled oats with 1 cup of almond milk and 1 cup of water.
2) Add the chopped apple and banana slices. You could even use old bananas for this since it’s meant to turn soft and squishy. Continue to stir. My mouth starts to water right around this point – where I take a heap of peanut butter (about 1 tablespoon, or more if you like) and add it to the mix. Don’t waste a drop. Lick the spoon clean!
3) Add a teaspoon of chia seed in there, and a few swirls of honey.
4) For extra flavor, use a bit of salt in your oatmeal. I use Stephen James Organics deep pink Himalayan salt. just a pinch will do, this step is entirely optional.
Who doesn’t love a sprinkling of ground cinnamon on fresh apple pie or atop a chai latte? I just love the smell. It’s also just one of those spices that tastes fantastic. Taste is not the only reason to love cinnamon. This super spice also provides health benefits similar to the chia seed.
Numerous studies show that cinnamon regulates blood sugar, making it a great choice for diabetics and hypoglycemics alike. That’s also great news for anyone who wants stable energy levels and moods. It reduces LDL cholesterol levels. LDL is also known as the harmful cholesterol. Reducing it may help reduce the risk of cardiovascular disease.
5) Sprinkle a teaspoon of ground cinnamon in the oatmeal and continue to stir until you find the consistency you like.
6) Top it off with another swirl of honey and berries. I added some strawberries to give it some color. Sometimes I’d skip the berries and top with chopped almonds instead. Love the crunch.
Go ahead. Give this one a try.