Raw Rolled Oats Breakfast

Raw Rolled Oats Breakfast Port PinAmelia got this Raw Rolled Oats Breakfast idea from her Plant-Based Certification program. We never thought to eat uncooked rolled oats before, but they’re absolutely delicious! They’re also very filling and last both of us all the way to lunch.

Think of this Raw Rolled Oats Breakfast as a hearty cereal. You wouldn’t cook cornflakes or bran flakes before eating them, and you don’t need to cook your rolled oats, either. We don’t recommend steel cut oats, though. They’re a little too tough to eat uncooked unless you soak them overnight using a recipe like our Vegan Overnight Oats.

We had blueberries, strawberries and bananas on hand, so we used those, but you could also use mango, papaya, raspberries, blackberries, dragon fruit, peaches, apples or your favorite fruit.

Dried fruit like cranberries or raisins are also good additions, especially if you’re out of fresh or frozen fruit. Some chopped almonds, pecans, walnuts or hazelnuts would also taste great. And we also like to add maca powder, sunflower seeds and pumpkin seeds when we have them.

We use stevia to sweeten our oats because we don’t have a lot of healthy sweetener options here in Ecuador. Applesauce is a rare find. Maple syrup must be imported from Canada so it’s about 4 times as expensive here as it is in the states. Blackstrap molasses is unheard of here. So is U-Sweet. Sometimes we use agave syrup, but it tends to be bitter here, so we’ve started using stevia. We encourage you to use the smallest amount of the healthiest sweetener you can find, or skip it entirely.

We added both ground flax seeds and unground chia seeds. They’re both good plant sources of omega-3 fatty acids, which are really important for vegans to consume since we don’t eat mercury and chemical laden fish. Greger recommends 1 tablespoon of ground flax seeds per day as part of his daily dozen, so you’ll get the whole amount in this one meal.

It’s important to grind the flax seeds or they’ll pass right through you without the nutrients being absorbed. Greger recommends grinding the chia seeds, too. Some studies suggest your body will better absorb the omega-3’s contained within chia seeds if they’re ground. Sometimes we grind them. Sometimes we don’t. You can just add both seeds to your coffee grinder and grind them up together if you want to.

We’ve also started adding amla powder to our oats in attempt to lower my cholesterol. You can read about my ongoing battle in “Can Vegans Get Heart Disease?” Amla powder is Indian gooseberry extract that has been used for thousands of years in India to treat all sorts of ailments. More recently, it has been shown to perform as well as two leading statin drugs at lowering cholesterol so we decided to give it a try. It’s too early to determine if it’s helping, but we’ll keep you posted.

Raw Rolled Oats Breakfast

If you don’t have any non-dairy milk on hand, you can use water or juice. We got this trick from Dr. Esselstyn’s book, “Prevent & Reverse Heart Disease.” Ecuador hasn’t caught up to the states in the non-dairy milk category, so it’s not widely available. When we’ve travelled here, the hotels and B&B’s often have oats, but no non-dairy milk. They do have the most amazing fresh squeezed juice, though. I especially like fresh squeezed naranja, papaya and mango juice in my oats. Yum!

Despite the sheer volume of food contained in one bowl of this Raw Rolled Oats Breakfast, we sometimes still feel hungry after eating it. A glass of water takes care of that, causing all of the oats and seeds to expand in our stomachs, and makes this hearty breakfast last several hours without the need for snacking.

Breakfast is the most important meal of the day and it should be the most filling while containing low glycemic foods that slowly release their glucose over several hours. That will keep your hunger at bay and prevent you from snacking before the next meal.

If you haven’t read it yet, we highly recommend reading “Breaking the Food Seduction” by Dr. Neal Barnard. He goes into great detail about the benefits of eating oats for breakfast in terms of weight loss and overall health.

Raw Rolled Oats Breakfast Cooking Video

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If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant based eating.

Easy Fruit Salad

Easy Fruit SaladThis easy fruit salad takes only minutes to prepare but it’ll satisfy your sweet tooth every time. It’s full of color, nutrients and antioxidants.

This recipe uses strawberries, blueberries and kiwi (my favorites), but you can use any type of fruit you prefer. Just make sure you eat lots of berries because they’re loaded with healthy antioxidants.

You can also buy a bag of frozen berries or fruit to save money, and it’ll keep longer, too. With frozen fruit, just pour a cup in your bowl and let it sit for about 20 minutes at room temperature before eating so you avoid the brain freeze.

Mixed fruit makes a great, healthy snack. You can also top it with a dollop of plain yogurt and you’ve got a yummy dessert.

Here’s a video explaining the fastest way to peel a kiwi:

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant based eating.

Breakfast Quinoa

Breakfast QuinoaThis Breakfast Quinoa is packed with fiber and protein so it’s a great way to kick-start your day, especially with some fruit and non-dairy milk. You can make the quinoa ahead of time and then heat it up or eat it cold, whichever you prefer.

Quinoa has been a staple in the native South American diet for 3 to 4 thousand years. The Inca’s believed it was a sacred food that they called the “mother of all grains.” [source]

There are several kinds of quinoa so try them all to see what you like best. Each one has a little bit different flavor but they all cook up the same way.

If you like this recipe, you might also like our Vegan Overnight Oats.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant based eating.

Steel Cut Oats Recipe

Steel Cut Oats Recipe PinThis Steel Cut Oats Recipe is a staple breakfast for us. It’s filling and easy to prepare, with lots of healthy nutrients. While they’re almost nutritionally equal, steel cut oats fill us up more than Cooked Rolled Oats and seem to stick with us longer.

Chia Seeds and Flax Seeds are considered by many to be super-foods because of their nutritional density. They have lots of fiber and protein, and they’re also a great source of omega-3s, which are important for us plant-based eaters to get since we don’t eat fish.

The peanut butter thickens up the oats and adds more protein while the fats slow the absorption of the carbs helping to control blood sugar spikes, which can lead to hunger once your blood sugar crashes a few hours later. With the spices and fruit, this makes a delicious and nutritious breakfast.

If you have a sweet tooth, you can add more sweetener. We used stevia because that’s easy to find here in Ecuador while other natural sweeteners are either hard to find or very expensive. Feel free to use your favorite sweetener, or skip it entirely.

Steel Cut Oats RecipeWe suggest consuming some calcium fortified non-dairy milk every day to help ensure you’re getting enough calcium in your diet, especially if you’re a vegan. Some studies show that vegans who consume less than 525 mg of calcium per day suffer increased fracture rates compared to non-vegans and vegans who consume more than 525 mg of calcium per day.

For most brands, 8 ounces (1 cup) of calcium fortified non-dairy milk contains more than 400 mg of calcium so that puts you almost there for the day. You can easily make up the rest of your calcium needs with whole plant foods like kale, broccoli, brussels sprouts, beans, potatoes, etc. All plants have some calcium, but not all is easily absorbable so you just need to eat more of them to get your calcium needs met if you don’t want to drink fortified non-dairy milk.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant based eating.