Winter fibre-fuelled porridge
Serves 1, preparation time 10min.
INGREDIENTS
1/3 cup rolled oats (organic if possible, wheat free if needed)
Water, plant milk (I use organic calcium fortified soy milk)
1 tbsp chia seeds
1 tsp psyllium husk or LSA
1/2tsp of cinnamon, vanilla & maca powder
1 pinch of salt
Toppings :
Fruit, maple syrup, 1 square 85% dark chocolate (optional), 1tsp 100% peanut butter
METHOD
In a small pan, heat up water (~2cm deep) and add the oats, chia seeds, psyllium husk, maca powder, cinnamon and vanilla.
Stir constantly, reducing the heat to a low once it's bubbling.
Add a big splash of plant milk, still stirring, until you've reached the desired consistency.
Transfer to bowl, top with fruit, dark choc, maple syrup and peanut butter... and enjoy !
WHY USE THESE INGREDIENTS ?
Oats are high in fibre, especially beta glucan, which promotes good gut health and helps regulate blood glucose. Beta-glucans are also thought to be heart protective.
Oats are also rich in vitamin E, zinc, copper, iron, selenium, manganese, and B vitamins, which help supports energy metabolism. Zinc is key for skin health and immune system function. Selenium is important for sperm health.Using a plant milk which is calcium fortified helps support bone health. Soy milk (when of good quality, eg. organic) is a source of isoflavones, the consumption of which can reduce symptoms of menopause.
Psyllium husk, LSA or “gentle fibre” mix from Woolies help support good gut health and regular bowel motions.
Chia seeds are rich in fibre, protein, magnesium, calcium, iron and omega 3 essential fatty acids. Fibre, calcium, magnesium and omega 3s are all heart protective, amongst other benefits.
