I know oats are demonized on social media right now. You may read that it will ‘spike your blood sugar’ – but if you’ve read the research, the actual body of evidence points to its health benefits (gut-healthy fiber, immune-boosting beta-glucan, and its consumption have consistently been associated with lower risks of cardiovascular disease. For some it may spike blood sugar – but it depends on the type (instant, quick and added sugar) how you cook it and what you put on it. There are issues with glyphosate with some brands so read my blog for more on that!
Opt for organic, glyphosate free rolled or even better, sprouted oats. Steel cut is great but needs to be cooked first.
Serves 1 -2 [depending on your appetite]
Ingredients:
- 1 cup organic rolled oats
- 2 tbsp chia seeds
- ½ tsp vanilla extract
- ½ tsp cinnamon
- 1.5 cup organic soy milk, organic grass fed milk or plant milk of choice
- 1/3 unripe or green banana, mashed (pre-biotic)
(This will provide around 18g of protein. if you want to increase the protein content, add 1 scoop of your favorite Protein Powder.
Top with:
- 1 tbsp almond or peanut butter
- 2-3 walnut halves (optional)
- Fresh fruit in season – berries are low glycemic
Instructions:
- In a small container or jar, mix rolled oats, chia seeds, protein powder (if using), and cinnamon.
- Then add the milk, mashed banana, vanilla.
- Mix everything until well combined. Cover with lid and place in the fridge overnight.
- In the morning, add hot water or milk to loosen the mixture.
- Top with almond butter and any seasonal fresh fruits, enjoy!