In winter months I want something warm to kick-start my day – bring on the oats! What I love about oats is that I can make them ahead and just reheat in the microwave when I get to work. Convenience is often what gets in the way of making healthy choices so the easier the better!
Make-ahead, creamy macadamia butter & cinnamon oats
Oats are a breakfast staple! They’re rich in a specific type of fibre called beta-glucan which is known to help lower levels of bad cholesterol. They’re also a source of protein.
- ½ cup oats
- 1 cup water
- Cinnamon to sprinkle
- 1 heaped tsp. Macadamia butter (or almond butter)
- Stevia to sweeten (optional)
- Rice & Coconut milk or normal milk
- Add the oats and water to a saucepan and bring to the boil. Simmer and cook for 3-5 minutes.
- Pour the cooked oats into a jar. Get a heaped tsp. of macadamia butter and dunk into the middle of the hot oats. Sprinkle cinnamon on top of the oats (as much as you’d like). Add 4 drops stevia. Mix, mix, MIX!
When I get to work I pop the jar in the microwave for about 30 seconds to a minute, then add the milk, stir and enjoy. I hope this gives you another option to make healthier breakfast choices!
Banana Oat Muffins are a great ‘make-ahead’ treat to pack in with your lunch; enjoy as a quick breakfast snack or have with a cuppa tea.
Banana Oat Muffins
Makes about 24 cupcake size or 12 muffin size
- 1 Cup Rolled Oats (Used certified gluten free oats if Gluten Intolerant – they’re available from Dischem)
- 1/4 Cup Oat Bran
- 1 1/2 Cup Oat Flour (To make Oat Flour: Place oats into a food processor & blitz until it becomes a powder)
- 1/2 Tsp Cinnamon
- 1/2 Tsp Nutmeg
- 1/2 Tsp Salt
- 2 Tsp Baking Powder
- 1 Tsp Baking Soda
- 1/2 Cup Xylitol (Optional – I used 1/2 Cup but next time I’m only using 1/4 Cup if any because it was too sweet)
- 1/2 Cup Plain Full Cream Yogurt
- 1/2 Cup Milk
- 1/3 Cup Extra Virgin Cold Pressed Coconut Oil
- 2 Large Bananas
- 1 Large Egg
- Preheat oven to 180C.
- In a bowl, combine 1 cup rolled oats and 1/4 cup oat bran with the 1/2 cup milk and 1/2 cup yogurt. Let sit for 10 minutes.
- Line muffin tray with paper cups or grease with coconut oil/butter/spray&cook.
- To make Oat Flour: Place 1 1/2 cup oats into a food processor & blitz until it becomes a powder. Transfer flour to another bowl and add the cinnamon, nutmeg, salt, xylitol, baking powder and baking soda.
- Chop up the bananas into smaller chunks and add to the food processor along with the egg and blitz until a smooth consistency.
- Add the milk & yogurt soaked oats, banana & egg mixture and coconut oil to the oat flour bowl and mix well.
- Spoon the mixture into the muffin cups about 2/3 full (they rise a little).
- Bake at 180C for 30-35 minutes but check from 20 minutes by stabbing them with a cake tester.
They freeze really well and still taste great once defrosted so they’re the perfect meal prep treat.
This ‘Healthy-Tasting’ Smoothie is packed with superfoods! It’s no Chocolate Milkshake but when enjoyed cold, this healthy drink leaves you feeling light and refreshed.
- Strawberries: One serving of strawberries contains 51.5 mg of vitamin C—about half of your daily requirement. Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant.
- Apples: Are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
- Spinach: Is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline.
- Whey Protein Powder: Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.
- Cinnamon: Is rich in antioxidants which have anti-inflammatory properties. Cinnamaldehyde, the main active component of cinnamon, may help fight various kinds of infection.
- Ground Flaxseed: (Also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.
- Chia Seeds: Are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.
- Goji Berries: Are high in vitamin C and fiber, and low in calories. They are also a good source of iron and vitamin A.
- 1/2 Cup Frozen Strawberries
- 1/2 Golden Delicious Apple – Chopped into smaller chunks, with skin
- 1/2 Cup Rinsed Baby Spinach
- 2 Tbsp Whey Protein Powder (Or Lactose free alternative)
- 1/2 Tsp Cinnamon
- 1/2 Tsp Ground Flaxseed
- 1 Tsp Chia Seeds
- 1 Tbsp Goji Berries
- 1/2 Tsp Vanilla Powder (I’ve only found this one from Woolworths)
- 1 Tsp Xylitol
- 1 Cup Cold Water
- 1/2 Cup Ice Cubes
- Place all the ingredients, starting with the liquid first, into your blender. Blend until smooth.