Mighty Bone-Loving Oatmeal
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
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
Nutrition
Would you like more bone-loving recipes?
Below is the link to purchase my downloadable guide:
Dr. Approved: 7-Day Meal Plan – Easy Cooking for Bone Health
With 27 bone-loving recipes, shopping lists, food plans, storage, soaking tips (why soak), a nutrition panel for each recipe, 5 cooking videos for inspiration, and much more.
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
[email protected]