In need of a quick, easy, and healthy breakfast option? Look no further!
This delicious, nutrient-dense, and budget-friendly meal is how I start every single day. It helps to keep me full and gives me a slow but steady release of energy throughout the morning. Oats are a great source of dietary fibres and other bioactive compounds that have been linked to numerous health benefits, such as lowering cholesterol and reducing the blood glucose response after eating. Also, the soluble fibre in oats (called beta-glucans) have prebiotic effects, which means they help to feed the beneficial microbes in the gut.
The blueberries in this recipe pack a further punch with their beneficial phytochemical properties and heavy anti-oxidant and anti-inflammatory benefits. Finally, the walnuts and chia seeds are rich in omega-3 fatty acids (among other minerals and fibres) which are involved in a wide range of important processes related to the growth and functioning of our brain, as well as to maintain healthy cognition and mood. So, there’s no reason not to tuck in!
Ingredients for one serving:
- 1/4 cup rolled oats
- 1/4 cup quick oats
- 1/4 tsp ground cinnamon
- 1/4 cup frozen (or fresh) blueberries
- 2/3 cup milk of choice (e.g., dairy, soy, oat milk)
- 1/2 tsp chia seeds
- Handful of walnuts
Steps:
- Combine the rolled oats, quick oats, blueberries (if frozen), and cinnamon in a microwave safe bowl
- Add the milk and stir in well
- Microwave on a high setting (800-1000W) for 1.5 - 2 minutes
- Stir well and sprinkle on chia seeds and walnuts on top (and if
using fresh blueberries, add at this point)
- Enjoy!
Note. If you like your porridge to be a bit sweeter, add in a sweetener of choice, like a drizzle of honey or sprinkle of stevia. Also feel free to swap out the blueberries and walnuts for another berry or nut to keep it interesting!