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Saturday, 28 January 2017

My Top Five Healthy Oaty Breakfasts!



Hey Guys!

Seeing as it's FREE Porridge Day, I thought I would share with you my favourite healthy breakfasts using those superfood oats. There are so many benefits to including oats in your diet. If you want to make these recipes gluten free just use gluten free oats or if you want to make them dairy free then substitute the milk/yoghurt for a dairy free alternative such as almond milk or coconut yoghurt. They're a wholegrain full of protein, fibre, antioxidants and trace minerals keeping you full right until lunch. Oats have been found because of their nutritive value to aid weight loss and reduce the risk of developing heart disease and type two diabetes, as well as tasting absolutely delicious!

1. Porridge

Long considered one of the best breakfasts anyone can eat, porridge can be as simply or as exciting as you make it! I start with 35g of porridge oats and 125mls of milk and put it in the microwave for 2mins 30sec. Alternatively you could simmer it in a saucepan over a low heat until the milk has been absorbed. Then it's time to top it with whatever you choose, I recommend 50g of fruit and a couple of nuts/1tsp nut butter or seeds. In the picture I've gone for half a banana, 4 chopped almonds, a drizzle of honey and a sprinkling of cinnamon. The possibilities are endless and it's such a tasty, warming way to start a cold winter's day.
2. Overnight Oats

This is a great option if you're always in a rush in the morning or have breakfast on the go. It just takes a couple of minutes the night before getting it ready then you can wake up to a lovely healthy breakfast. I like to layer mine in a jar but you can just chuck it all in a bowl and cover in it with clingfilm! It's honestly like eating a dessert for breakfast but is actually really good for you. I'm going to do a separate post on my favourite overnight oats flavours but for now, Operation Transformation have a mixed berry version that is so yummy! Find it here, and change up the fruit to experiment with your own flavours.

 3. Smoothie

My favourite way to have a smoothie is to keep aside some of the fruit and serve it in a bowl topped with the rest of the fruit. Smoothie bowls are a huge food trend and have been all over my instagram, but for a good reason they taste really good! My favourite combination is:

100mls milk
25g oats
1 banana
100g berries
10g raw spinach
1tsp honey

Blend it all together and enjoy! Using raw greens is a great way to get more nutrients from your smoothie without a weird flavour.










4. Soft Boiled Egg with Wholegrain/Porridge Toast 

Not necessarily what you might think of as an oaty breakfast but it just goes to show even if you think you don't like oats or maybe you can incorporate them into you diet and learn to love them! Or maybe you want to get your kids eating oats then this classic is a great introduction. 

For a soft boiled egg, put one room temperature egg per person in a saucepan of boiling water and cook for 5mins. 

Instead of serving with the usual white toast, look for an oatmeal bread, a traditional brown bread with a high oat content (better yet make your own) or you could even toast a slice of the porridge bread (see below).



5. Porridge Muffins/Loaf

This is the easiest bread recipe ever because you just need 3 ingredients, yoghurt, oats and baking powder. Then you can keep it savoury by baking it as a loaf of bread or sweeten it by adding 100g of fruit such as mixed berries and baking in muffin cases for individual portions. Here's the recipe:

Preheat the oven to 180°C. Pour one large tub of natural yoghurt into a mixing bowl then fill the empty tub up with oats 2 times and add it to the yoghurt, so it's 1 tub of yoghurt to 2 tubs of oats. Finally add 1tsp of baking powder and mix it all together. Bake in a loaf tin lined with greaseproof paper for 45-50mins or spoon into a muffin tin lined with paper cases until 3/4 full and bake for 35mins.

 If you try these at home let me know how they turned out in the comments or on Facebook/Twitter/Instagram and tell me your favourite way to enjoy oats? 


A xx

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