Oatmeal and Alternatives

Oats is the usual go to breakfast items for many people and full of fibre and minerals and protein. However for those extra sensitive to gluten, there may be a chance that oats can be contaminated in the manufacture process. Oats can also be acid forming and irritating to the intestinal tract for some. This recipe provides options and alternative where oats can be replaced with rice, millet or quinoa instead. Quinoa has become a new super food that contains all 8 essential amino acids and is also rich in fibre and minerals. Adding turmeric will provide the anti-inflammatory properties.

Serves: 2

Cook Time: 30mins
Total Time: 30mins

Ingredients:

- 1 cup of your preferred breakfast grain (a combination of Rice, Quinoa, Millet, Oats)
- 1 cup water (can replace with broth, coconut milk)

- 1/4 cup chopped spinach
- 1 tbsp goji berries
- 1 tsp turmeric
- 1 tsp cinnamon
- 1 tbsp nut butter (almond butter, peanut butter, tahini)
- 2 tbsp of hemp seeds, chia seeds, flaxseed (optional)
- Coconut flakes, cranberries, banana, blueberries for garnish (optional)

Directions:

Pre-soak your choice of grains overnight in water to reduce cooking time. Boil a pot with 1 cup water and add coconut milk, turmeric, cinnamon, millet, quinoa, and goji berries. Wait until water boils again and turn heat to low to cook for 30mins. Add in nut butter and chopped spinach at the end before serving. 

There are a variety of seeds such as hemp, chia, flax that can be added to increase the protein fibre and omega3 content. However seeds are nut well digested and absorbed and could cause irritation for the outlining. Garnish with fruits to serve on top if desired.

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Oatmeal

Serves: 2

Cook Time: 5mins
Total Time: 5mins

Ingredients:

• 1/4 cup oatmeal
• 1 cup water
• 1/4 cup bananas/blueberries
• 1/4 walnuts (optional)
• 1/2 cup almond milk
• 1 tsp tumeric
• 1 tsp cinnamon

Directions:

Boil the pot of water and add almond milk, turmeric, cinnamon, and oats slowly. Wait until water boils again and turn heat to low to cook for 5mins or until desired consistency. Add fruits and nuts to serve on top.




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Overnight Oats

An alternative to oatmeal that saves time in the morning for those who want to sleep a little longer.

Directions:

Soak oatmeal in water and/or almond milk, add numeric and cinnamon powder. Place in fridge for at least 1 hour or overnight. Add fruits and nuts before serving. Optional to heat up the oatmeal in microwave before eating.

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Squash Porridge

For something a little lighter you can alternate the recipe to increase the liquid. Various types of root vegetables can be included. One of my favourite is adding butternut squash with millet.

Serves: 2

Prep Time: 5mins
Cook Time: 35mins

Ingredients:

• 1 cup buttercup squash
• 1/4 cup millet
• 1/8 cup goji berries
• 3 cup water

Directions:

Boil the pot of water and add millet and cut pieces of buttercup squash. Wait until water boils again and turn heat to low to cook for 45mins.

Note: You may cut the skin of the squash off and add other ingredients into the porridge as desired. Other ingredients may include: sweet potato, dates, dried green beans, oatmeal, almond milk, etc