Run out of meal replacement shakes or just need a breakfast switch up?
I am a Nutrimeal meal replacement fan (especially the chocolate flavour) so it is unusual for me to have something different for breakfast. But this recipe hits the spot! It’s wholesome, nutritious, delicious and super easy and quick to whip up in the morning.
OR you could prepare it the night before. In the morning take it out of the fridge to warm up on the kitchen bench for 20 minutes or so before you eat. And if you make it in a mason jar (like in the picture) you could just put it in your bag to go if you are running late.
A note about the picture – I ran out of pecans and substituted them with walnuts. It tasted good but I do prefer pecans in this recipe. Give both a go and decide which is your fav.
Oats, as you will see below, are naturally gluten-free but come into contact with gluten due to cross contamination during harvest, storage, transport and manufacturing equipment.
If you are not needing to avoid gluten, use slow-cooked oats or steel-cut oats. Avoid instant oats as these are more processed, and the oat is thinner, which makes them higher in sugar and lower in protein than regular oats.
- Rolled Oats are rich in fiber, and minerals, including magnesium and zinc. And they’re also naturally gluten-free (if you have a severe gluten allergy or sensitivity, make sure to use oats specifically labeled gluten-free.) I found certified gluten-free oats at Mrs Flanneries and contaminated-free oats at Naked Foods, Westfield Shopping Centre Chermside.
- Bananas are loaded with essential nutrients like potassium, magnesium, vitamin B6, and vitamin C. They also contain small amounts of vitamin A and iron.
- Blueberries are rich in anthocyanin pigments. Anthocyanins are a group of flavonoids. These micronutrients act as antioxidants, primarily helping to protect cells and tissues from oxidative damage.
- Pecans are high in vitamin A and have a good range of the vitamin B group vitamins.
- Maple syrup is a vegan, natural sweetener that is loaded with healthy minerals. Always look for real maple syrup (none of that processed pancake stuff). Read the label, it should only contain maple syrup.
- Cinnamon is full of antioxidants and anti-inflammatory properties. Plus, it’s just delicious.
Vegan and Gluten-Free
1/2 cup uncooked organic oats*
3/4 – 1 cup boiled hot water
1/2 cup blueberries
1/2 cup pecans
1 tsp organic maple syrup
Dash of cinnamon
HOW TO MAKE
Pour hot water into oats and stir. Add maple syrup, fruit and nuts. Top with dash of cinnamon.
* remember to make this gluten-free look for certified gluten-free or contaminant-free oats
To make this grain-free substitute the oats with 1 tablespoon slivered almonds, chopped, and 1 tablespoon raw sunflower seeds. Add the boiled water and let sit for 5-minutes to soften the nuts.