Oats are probably one of the best ever healthy breakfast dishes!
Oats are a great choice in breakfast and a favourite for athletes. There are many reasons for this, but not least is the fact that whole grains release energy slower so keep you fulfilled for around about 4 hours.
As with all whole grains and seeds they should be “activated” prior to eating them. The phytic acid in the outside shell of the grain is not good for our health and can have detrimental effects to our absorption of zinc, calcium, magnesium, copper and iron.
You can have your raw oat breakfast as a breakfast bowl or breakfast jar
Harvard did a large human study with 100,000 people, following them for 14 years and found that oats protected the heart. The following was found:
“… those who ate the most whole grains, such as porridge, brown rice, corn and quinoa seemed protected from many illnesses and particularly heart disease.”
(NB. Quinoa is actually not a seed not a whole grain)
Furthermore: the oldest lady in Scotland: Jessie Gallan from Aberdeen, was interviewed for her longevity secrets… she is recorded to have stated:
And she also states
‘I also made sure that I got plenty of exercise” ~ Jessie Gallan (Scotland’s current oldest woman)
Scientists have found that for each ounce (28g) of whole grains eaten each day – eating the equivalent of a small bowl of porridge – the risk of all death was reduced by five per cent and heart deaths by 9%.
In addition 1 bowl of porridge (1cup) has over half (51%) of your daily requirement of iron. And nearly a quarter (21%) of your daily requirement of calcium: So a great choice for breakfast!
“These findings further support current dietary guidelines that recommend increasing whole-grain consumption,” said lead author Dr Hongyu Wu of Harvard School of Public Health.
Studies have shown that whole grains can boost bone mineral density, lower blood pressure, promote healthy gut bacteria and reduce the risk of diabetes.
Whole-grains also contain high levels of nutrients like zinc, copper, calcium, manganese, iron and thiamine. Oats provide magnesium, fiber, plant-based protein, potassium, and they contain absolutely no sugar. They are true virtue for healthy morning meals and they’re even cheap! So win-win all round!
Raw soaked oats provide many health benefits. Also they are really easy to prepare. You simply soak them overnight in a jar, and in the morning they are ready!
Healthy Vegan Breakfast made Easy!
There are lots of benefits to eating raw oats, in addition the already benefits listed above raw oats are easy to digest. Soaking overnight vastly increases their nutritional benefits. It also helps them be pre-digested (almost like cooking but better as the enzymes are intact)
Activated (soaked oats) are high in resistant starch (RS). Resistant starch is a carbohydrate and also a prebiotic – this type of starch functions kind of like soluble fiber. Many studies in humans show that resistant starch can have powerful health benefits. This includes improved insulin sensitivity, lower blood sugar levels, reduced appetite and various benefits for digestion.
Resistant starch as a pre-biotic feeds the good bacteria in our bodies. It is also great for weight loss for several reasons. It decreases blood sugar and insulin resistance. In addition RS foods fill you up so that you don’t need to eat so often. Finally feeding the good bacteria leads to a better overall health balance.
Instructions to prepare your Raw Oat Vegan Breakfast Bowl or Jar
- Use organic oatmeal
- Use old fashioned oatmeal/ oats (not the quick cook kind – avoid them!)
- Make sure to have some great jars for soaking seeds, nuts, legumes and wholegrains.
- Soak Oats overnight in acidulated water – which means water with some lemon juice added
- You can add so many great things to your oats to make exciting tasty recipes like vanilla, coconut, cranberry, cinnamon, raspberries, peanut butter, almond butter, chopped nuts and raisins to list a few great ideas!
Vegan Oatmeal Breakfast has to be one of the quickest breakfasts!
The final and possibly the most attractive thing about eating raw soaked oats in the morning Is that they taste like pudding – creamy and sweet, especially with the amazing recipes that we make with them.
Have fun! Play with your food 😀
This information is taken from part of my Vegan Athlete Program