Mighty Bone Loving Oatmeal

By: | Posted in: | Friday, Nov 25, 2022 - 5:24pm

Mighty Bone Loving Oatmeal

Oats are high in the form of soluble fiber called beta-glucan, which is beneficial for heart health. Oats 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. 
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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Breakfast
Cuisine American
Servings 4
Calories 339 kcal

Equipment

  • 1 fine mesh strainer
  • 1 pot medium

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

Serving: 4gCalories: 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
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