7 min warm oats and seeds breakfast (vegan, naturally gluten-free)
This recipe can be doubled, tripled, quadrupled... as you need! In order to eat a truly healthy meal, I always encourage you to purchase as many organic ingredients as possible, but because apples and berries are amongst the fruits and veggies that contain the most pesticide residues, I highly recommend you buy only organic apples and berries.
-
1
organic apple
washed and sliced
-
2
tsp
extra-virgin olive oil
(or a small piece of grass-fed butter if you are not vegan or have a dairy allergy)
-
1
Tbsp
raisins
-
1/2
cup
rolled oat flakes
(not the instant kind)
-
1/2
cup
rice milk or nut milk
-
2
Tbsp
raw walnuts
-
1
Tbsp
raw pumpkin seeds
-
1
tsp
hemp hearts
-
1
Tbsp
kasha
(roasted buckwheat seeds)
-
2
Tbsp
maple syrup
to drizzle
-
1/4
cup
organic berries or seasonal fruits
(a handful)
-
In a small pot on medium heat, warm the olive oil (or butter, if using). Add the apple slices and cook for 2-3 minutes, without turning too often, until they look soft and gently roasted.
-
Add the raisins if using, mix, and cook for 1 more minute (this will rehydrate them and make them soft and delicious).
-
Add the oat flakes and the milk, mix well. If it looks too dry, feel free to add a bit more milk, but not too much. Reduce the temperature to medium-low, put a lid on it, and cook for 5 minutes (feel free to mix once about halfway through).
-
Remove from the heat, add the walnuts and pumpkin seeds, mix well.
-
Serve immediately and sprinkle the kasha and hemp hearts on top, and drizzle with a bit of maple syrup (it doesn't need much).
-
Enjoy!
Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 835kcal | Fat: 35g | Saturated fat: 4g | Sodium: 70mg | Potassium: 801mg | Carbohydrates: 123g | Fiber: 15g | Sugar: 53g | Protein: 16g | Vitamin A: 345% | Vitamin C: 9.3% | Calcium: 240% | Iron: 4.9%