An incredibly healthy and easy to prepare breakfast — this super seed oatmeal is made with chia seeds, flax seeds, hemp seeds and naturally sweetened with fresh fruit. Ready in just five minutes!
There was a time when I used to eat six egg whites for breakfast every morning.
I’ll pause while you emulate the bug-eyed emoji.
Crazy right? You may remember that time — I blogged about it in the early days of TLDLA. Every morning for years, I would happily devour those scrambled whites with my side of whole wheat toast and peanut butter.
It was a simpler time. Before cholesterol was vindicated, and there was a consensus on the evils of saturated fat. A time when I thought that I had to pound animal protein to build muscle. Ah, so long ago.
A couple of years ago, when I realized that yolks were not the enemy, I switched up my morning routine to incorporate those golden orbs of nourishment. From then on, my daily meal included one full egg and two egg whites.
Are you noticing a pattern? I like routine.
When I decided to start eating a predominately plant-based diet about six months ago, I knew my daily eggs would have to go. Eggs are fantastic, and I will continue to enjoy them on occasion, but I needed to find a morning meal that was a little more sustainable.
Enter my trusty, old friend oatmeal.
Overnight oats were a staple of mine in college, and they regularly make a comeback in my diet whenever I’m traveling and need a grab-n-go breakfast option.
However, I prefer something warm in the morning, so lately I’ve been opting for a steamy bowl of oats.
I’ll admit, oatmeal can be boring. This isn’t your average microwavable pack of Quaker though. No, this is the Rolls-Royce of oatmeal — jam-packed with some of the most nutrient-dense ingredients known to man.
Chia seeds, flax seeds and hemp seeds infuse this bowl with plant-protein and fiber to fill you up and keep you satiated for hours.
I’ve raved about the benefits of chia seeds before, but in case you missed it, I’ll reiterate.
One modest tablespoon of chia seeds contains about 2.5 grams of protein, 5 grams of fiber, 10% of the daily value of calcium, and a fair amount of iron. One tablespoon of ground flax seeds contains about 1.5 grams of protein and 2 grams of fiber.
Chia and flax are also two of the best sources of the essential omega 3 fatty acid, alpha linolenic acid, which plays an important role in brain and hearth health.
And this breakfast isn’t just an outstanding choice nutritionally — it’s also really tasty.
The chia and flax expand during the cooking process, adding to the already fluffy nature of the oatmeal, and making one small serving balloon to epic proportions.
Instead of requiring added sugar, this recipe uses pureed banana (sub another fruit if banana isn’t your thing) for subtle sweetness.
Cinnamon and vanilla add further natural flavoring, and toppings like crushed walnuts and hemp seeds provide crunch (and even more health benefits).
The whole process takes less than five minutes, making this an easy option for busy mornings.
- 1 cup old-fashioned sprouted oats
- 2 cups water
- 2 tablespoons chia seeds
- 2 tablespoons flax seeds, ground
- ¼ cup almond, soy or coconut milk
- 1 banana, mashed or pureed
- 1 tablespoon vanilla extract
- 1 tablespoon cinnamon
- ¼ teaspoon sea salt
- walnuts, crushed
- hemp seeds
- peanut butter
- sliced fruit
- In a medium saucepan, combined oats, seeds and water. Cook over low to medium heat, stirring throughout.
- Once oats have expanded and absorbed all the water, add nut milk, banana, vanilla, cinnamon and salt. Stir to combine.
- Distribute between two bowls and add toppings.
After you’ve topped your bowl with all the fixings your heart desires, I recommend taking a big spoonful of nut butter and swirling it through the entire mixture. It really adds that extra something to this cozy, nourishing breakfast.