The morning routine can be a whirlwind: walking the dog, ironing the shirt, getting the family up and out the door, and finding time for breakfast can be a challenge. And I am right there caught in the whirlwind most mornings. So I do breakfast prep in big batches in the evening when I’m making dinner.
Steel cut oats are a busy morning person’s best friend, because you can make enough to last all week, then pack up portions in canning jars in the fridge for each day. Steel cut oats reheat much better than rolled or quick oats, because they have a firmer texture. Plus they are loaded with soluble fibre which helps to keep stools soft and easy to pass, and can help to keep cholesterol levels at healthy levels - especially when eaten along with a diet rich in fruits and vegetables, beans, and almonds. A 1/4 cup serving of steel cut oats will dish up 5 grams of fibre, with 1.6g soluble fibre, plus 10% of your daily iron needs, and 7grams of protein.
This breakfast is an anti-inflammatory powerhouse. Low levels of inflammation through the body is a side effect of normal metabolism. A small amount of this inflammation is nothing to fear, but high stress and low sleep lifestyles, and highly processed food choices can lead to higher levels of inflammation. This chronic inflammation is linked to the development of cardiovascular disease, type 2 diabetes, certain types of cancer, and Alzheimers. Dishing up anti-inflammatory foods daily can help to quell this inflammatory process.
The chia seeds provide anti-inflammatory omega-3 fats. The naturally occurring fats in the combined nuts, seeds, and coconut milk help the body to absorb the anti-inflammatory benefits of the curcumin in the turmeric. A little added black pepper boosts the curcumin absorption by up to 300 times, and don’t worry you won’t end up with a peppery oatmeal. Most importantly this recipe is delicious, the perfect blend of warming spices for a cold morning.
If you make this recipe in advance, add the brittle just before eating it or it could become soggy. If you don’t have the time to make the brittle part, simply add 2 tablespoons of the nut and seed mixture.
Recipe adapted from Feed me Phoebehttp://feedmephoebe.com/golden-milk-recipe-oatmeal-pepita-brittle/
Golden Milk Oatmeal with Pumpkin Seed Brittle
- One 15-ounce can full fat coconut milk (2 cups)
- 1 cup water
- 1 Tbsp maple syrup
- 2 tsp fresh turmeric, grated
- 1 tsp ground cinnamon
- 1/2 tsp fresh ginger, grated
- 6 grinds fresh black pepper
- 1 cup steel cut oats
- 1/2 cup sunflower seeds
- 1/2 cup hazelnuts, crushed
- 1 Tbsp chia seeds
- 1 Tbsp black sesame seeds
- 2 Tbsp maple syrup
- 1 tsp coconut oil, melted
- 1/4 tsp sea salt
- In a medium pot, combine coconut milk, water, maple syrup, turmeric, cinnamon, ginger, and black pepper. Bring to a simmer and whisk to emulsify.
- Once simmering, add oats and reduce heat to medium low and cover. Let cook for 15-20 minutes. Texture will be el dente.
- Serve with 2 Tbsp brittle mixture on top, and reheat oats with a little added water through the week for quick breakfasts.
- Preheat oven at 350F. Line a baking sheet with parchment paper or silpat (silicone baking liner).
- In a medium bowl combine all the brittle ingredients, and mix to combine.
- Spread on lined baking sheet, and bake 15 minutes, check after 5 minutes and stir.
- Allow brittle to cool, and keep in airtight container for up to 5 days.
Nutrition Facts (per serving):
Calories: 420, Total Carbohydrates: 33g, Fibre 7g, Sugar 8g, Protein 11g
-- Shannon Smith, RD