Fibre Rich Soaked Oats for Breakfast

IMG_8279 I have long been a fan of oats.  This was a new idea to me, and it ticked off so many of my “must haves” that it was an instant winner!  It is delicious, nutritious, satisfying, easy, inexpensive and portable.

I use steel cut oats and rolled oats.  Steel cut oats are oat groats that have been cut into  smaller pieces with steel blades.  Oat groats and steel cut oats are the least processed way to eat oats.  Rolled oats are more processed yet are still considered to be whole grains.   One cup of oats provides 6 g of protein , 4 g of fibre and about 150 calories.  They have been shown to reduce cholesterol and support healthy digestion due to the content of soluble and insoluble fibre.

In addition to the oats I add chia, flax and pumpkin seeds.  Chia and flax are loaded with Omega-3 fatty acids, are fibre rich and have antioxidant and anti-inflammatory properties.  Nutrient dense, chia seeds are a great source of protein, calcium, magnesium and insoluble fibre.  Pumpkin seeds are a good source of minerals, including zinc, iron and magnesium, as well as protein and fibre.
This jar of deliciousness is simple and quick to prepare, however it does require some time to sit and soak so that the oats and seeds soften.  Eating unsoaked raw oat groats would be downright painful… and may require an emergency trip to the dentist.   Soaking the oats overnight will make them soft enough to consume without cooking – they will have a chewy texture that is quite satisfying.  Soaking the seeds makes them easier to digest  as well as boosts the absorption of the nutrients into the body.
The recipe below is for an individual portion, perfect to fit in a 500mL Mason jar.  It is a great recipe to include in a brunch as it is prepared in advance, and looks and tastes amazing.  A fantastic breakfast option for vegetarian or vegan brunch guests as well.
Here’s the recipe:
1/4 cup steel cut oats (you can skip this and double up on rolled, if you prefer)
1/4 cup rolled oats (not old fashioned or “quick”)
1 tsp chia seeds
1 tsp flax seeds
1 tsp pumpkin seeds
1/4 tsp cinnamon
1/2 cup unsweetened almond milk (home made even better but not necessary) -any milk you choose will work.
1 cup chopped fruit (frozen works well, fresh great too!)

If you are making these last minute and don’t have overnight for soaking, use 1/2c of rolled oats, skipping the steel cut oats.   Add all of the dry ingredients to a mason jar and stir to incorporate the cinnamon.  This isn’t really necessary but I find that if the cinnamon isn’t mixed in, it floats on top of the milk once the milk is added.  Add the milk and stir.  Using frozen fruit works really well – especially strawberries, blueberries, peaches and raspberries.  Add the fruit to the jar (let it sit on top of the oats) and just let it sit overnight.  As the fruit melts it will release the sweet juices to the oats.  It also works well to add fresh fruit… there are no rules here.   Our jars today had fresh mango and frozen strawberries and cherries.  So yummy.

As for sweetener, I prefer to add a teaspoon of pure maple syrup for sweetening.   I use Dutchman’s Gold, made just down the road from us!  Depending on the fruit used, it may be sweet enough so it is best to check sweetness before adding.  I would recommend against using artificial sweeteners.

I make two or three of these babies in the evening so that they are ready to grab in the morning.  Mornings around here are busy, and I appreciate the simplicity of this wholesome breakfast.  The jar of deliciousness is very portable and it is oh so satisfying to dig into.  A happy and healthy breakfast or snack.  My girls love these oats. I am happy to have an easy breakfast, and this one would be great for any working mom or dad to have on hand for hectic mornings.   C takes one in his bag to work for a snack in the morning or afternoon.  For mornings that he sleeps a little longer than he should, these oats are a nutritious meal on the train.  When we started eating these oats, he sent me a text one morning: “this oatmeal has changed my life”… I guess he’s a fan too.

Do yourself a favour and try this little gem soon!