The ultimate heart healthy breakfast recipe that takes 5 minutes to prepare...
How do you start your day?
I'm sure you have heard the saying that breakfast is the most important meal of
the day- and I'm going to repeat it here, because it is! However, it's not just any
breakfast that is important, but the right breakfast that will stabilise your blood
sugar levels and hence avoid energy crashes.
Eating a breakfast that spikes your blood sugar will always end up in a crash where we may feel foggy headed, a lack of energy and/or even 'hangry' (that's definitely me!).
When we crash we start looking for the next thing to get that 'high' (i.e., sugar,
processed foods, coffee) and the cycle continues throughout the rest of the day.
The below recipe is not only one that will set you up for the day but additionally
has many heart healthy properties. It will help to lower your cholesterol and blood
pressure as well as provide fibre and assist with weight loss if that is necessary.
It is easy to prepare; it can be made in a large batch and once you get into the habit
of preparing it, it'll become a no-brainer.
*Special note: there are 2 kitchen tools, which would make your life all the more
easier and healthier in fact.
1) A cheap coffee or spice grinder for your flaxseeds
2) A blender or Nutribullet.
To get all the benefits of flaxseeds, which are SO important for heart health, they need to be ground fresh and this takes about 5 seconds with a coffee grinder (I found mine at Kmart for $10).
Please see last month's flaxseed blog if you want to learn why you should eat these everyday.
An easy to use blender or Nutribullet is also a great addition to a heart healthy
kitchen to make your own heart healthy dips, such as hummus and nut or oat
Why make your own? For one when you make your own, you use the right
ingredients and avoid unnecessary inflammatory plant oils (e.g., canola) and it
turns out cheaper than buying these products in the store. Win-win!
Now, I'm all about time saving, so my oat milk is super easy. If I remember to soak the oats I do, otherwise I make it straight away and don't strain the milk either.
HEART HEALTHY OVERNIGHT OATS
Makes: 1 serve (this can be made in a large batch and stored in the fridge for up to
Prep time: 5 minutes
1/2-3/4 cup of rolled oats (opt for rolled instead of quick oats as they are less
processed) (rich in beta-glucans, which are known to reduce cholesterol levels)
1/4 teaspoon ground cinnamon (great for blood sugar control)
1/4 cup of blueberries (fresh or frozen) (proven to reduce the risk of
cardiovascular disease if eaten daily)
1 banana, sliced (provides potassium, B vitamins, a bit of sweetness & will help
keep you full)
Any other desired fruit (the more the merrier)
1 tablespoon freshly ground flaxseeds (reduces cholesterol levels, high blood
pressure, provides fibre & prevention of hormone related cancers such as breast and prostate cancer)
Oat milk (find recipe below)
1. Place oats in a container or bowl, add cinnamon and blueberries (if using frozen).
2. Cover the oats with water, so there is about 1 cm of water covering the oats. Cover and pop in the fridge.
3. In the morning, quickly grind your flaxseeds and add to the bowl, add your extra desired fruit and top with a splash or two of oat milk.
*Extra notes: adding more fruits to your oats will provide some sweetness, but it you feel you need more, try some maple syrup.
*If I have a busy week ahead, I chop up a whole bunch of fruit, such as papaya or what is seasonally available and store in a container. That way, in the morning I just have to add them to my bowl and I'm done. Easy.
LAZY OAT MILK
Makes: 2 cups
Prep time: 5 minutes
1/4 cup of rolled oats
2 cups of water
Place the oats and water into a blender and blend for about 20-30 seconds. Pour into a jar and store in the fridge for up to 5 days. That's it!
*You can play around and use whatever ratio you like in regards to the oats and water (depending on whether you like the milk for watery or thicker).