Oats 3 ways

Thank you so much to plant-based chef, Mica Vaipan for submitting these delish breakfasts, specially picked for wfh life.

Why is this recipe good for my brain?

Aside from their excellent brain-friendly vitamin content, oats are high in antioxidants, which help to protect the brain. If you want to break the rules, oatmeal is actually a good bedtime food too as it contains melatonin, a hormone that helps you to sleep .

Oats are not only a practical and versatile breakfast, but they are a real "grain for the brain". A bowl of porridge in the morning will provide you with a good shot of B vitamins , vitamin E , magnesium, iron and zinc helping your brain and body keep up with the current challenging times. You'll also be nourished with antioxidants and fibre which will keep your friendly “gut bugs” happy and balance your blood sugar level until lunch-time.

Ingredients:

Servings: 1 Option 1 – Apple & Cinnamon Porridge

• 50g (~ 0.5 cups) uncooked rolled oats

• 350ml (1.5 cups) boiling water

• 1/2 apple, cored but unpeeled and chopped

• 1 tbsp raisins

• 1 tbsp cinnamon

• 3-4 walnut halves, roughly chopped, sprinkled when served

Option 2 – Banana & Cacao Porridge

• 50g (~ 0.5 cups) uncooked rolled oats

• 350ml (1.5 cups) boiling water

• 1/2 banana (fresh or frozen), sliced

• 1 tbsp raw cacao powder or carob

• 1/2 tsp vanilla extract (optional)

• 1-2 tbsp unsweetened yoghurt, spooned when served

Option 3 – Chia, Coconut & Berries Porridge

• 50g (~ 0.5 cups) uncooked rolled oats

• 350ml (1.5 cups) boiling water

• 1 tbsp chia or flax seeds

• 1/2 cup berries, fresh or frozen (blueberries or raspberries would be brilliant)

• 1-2 tbsp unsweetened coconut chips, sprinkled when served

Method:

1. Add the oats and the boiling water to a small saucepan and bring to the boil.

2. Turn the heat to low and mix in the apple or any other fruit if frozen. It's also the time to mix in the chia or flax seeds for Option 3.

3. Simmer on low to medium heat for ~ 5 minutes, stirring from time to time so the porridge doesn’t stick to the bottom of the pan.

4. Once the water is reduced and the porridge is nice and fluffy, turn off the heat and mix in the rest of the ingredients other than the ones to be sprinkled or spooned when served.

5. Serve the porridge in a bowl and decorate it with the ingredients reserved for sprinkling or spooning. We eat with our eyes, so make your porridge look attractive!

For more brain health food to continue your day on a high, check out our list here.

About the author:

Laura Sugden