Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Mighty Bone-Loving Oatmeal

November 25, 2022
Irma Jennings

The best breakfast cereal for your bones

Mighty Bone Loving Oatmeal packs a delicious nutrient boost. Oats are high in the form of soluble fiber called beta-glucan, which is beneficial for heart health. They are a good source of manganese, a component of antioxidant enzymes, important in facilitating bone development and helping to make and break down glucose. Oats are also a good source of calcium, iron, magnesium, zinc, and selenium.

Adding Berries

My bones feel nourished eating my, cook-once-eat-twice (or 3-4 times), mighty bone-loving oatmeal especially as the weather gets colder. Since I find it so soothing I usually eat oatmeal all year round. Adding berries rounds out this pleasurable meal with a touch of sweetness.

Mighty Bone Loving Oatmeal

My mighty bone loving oatmeal is not your every day oatmeal. Check out the ingredients and enjoy a breakfast that is great for your bones as well as delicious.
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Prep Time 1 d 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Breakfast
Cuisine American
Servings 4
Calories 339 kcal

Equipment

  • 1 fine mesh strainer

Ingredients
  

  • 1/2 cup steel cut oats organic
  • 1/2 cup groats organic optional
  • 1/4 cup Teff optional
  • 1/4 cup quinoa
  • 1 Tbsp apple cider vinegar soaking
  • 2/3 cup water
  • 3 Tbsp chia seed or Zen Basil Seeds
  • 3 Tbsp flax seeds ground
  • 1/2 tsp spices cinnamon (ceylon is the best), nutmeg, clove
  • 1/2 tsp vanilla extract optional
  • 1 Tbsp almond butter
  • 6 prunes chopped or 1 Tbsp prune puree
  • 1 handful blueberries optional
  • 1 dash salt

Instructions
 

  • Soak oats, groats, teff and quinoa in water with 1 Tbsp of apple cider vinegar over night.  Make sure grains are covered in water. This starts the sprouting process.
  • In the morning, using a fine mess strainer, empty and rinse the soaked grains. You can also use a nut bag or cheese cloth bag.
  • Place grains in a pot and add 3 cups of fresh water.  Bring to a boil.  
  • Add your spices, vanilla extract, if using chopped prunes add those now.
  • Lower temperature to medium heat
  • Stir your oatmeal
  • Add Zen Basil seeds or chia seeds
  • Cover your oatmeal and turn off flame
  • Oatmeal should cook in about 20 minutes - you want it wet (but not runny) so when it’s time to add the ground flax oatmeal won’t be paste like.

Video

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 339kcalCarbohydrates: 53gProtein: 11gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 2gTrans Fat: 0.01gSodium: 18mgPotassium: 350mgFiber: 11gSugar: 8gVitamin A: 135IUVitamin C: 2mgVitamin K: 13µgCalcium: 136mgIron: 4mgMagnesium: 113mgPhosphorus: 245mgSelenium: 8µgZinc: 2mg
Keyword chia seeds, oatmeal, steel cut oats, Teff
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My fully clickable (table of contents) download guide helps you navigate recipes and all the information in this guide.

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From my bones to yours,

Irma Jennings INHC,

Your Holistic Bone Coach

30 Essential Foods for Bone Health

From my bones to yours,
Irma Jennings, INHC
Your Holistic Bone Coach
[email protected]

30 Essential Foods for Bone Health
30 Essential Foods for Bone Health
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