OK this may not look like the yummiest breaky out there, but I have to tell you it’s so delicious it is surely one of my favourite, hearty winter breakfasts!
It’s a favourite not only because it’s high in fibre to fill you up, but it’s also packed with complex carbohydrates to keep your energy levels sustained throughout the morning.
The cinnamon helps lower your blood pressure, and the ginger (my favourite miracle spice) not only helps reduce inflammation, it also has carminative, anti-flatulent, and anti-microbial properties. And there’s plenty of vitamins and minerals in there too, so it’s all good stuff.
Feel free to substitute the steel cut oats with raw rolled oats, but it’s best not to use instant oats as they’re chopped smaller, will cook quicker, have less fibre and your body extracts more calories from them than more wholesome, less processed ingredients. You can also add a spoon of Chia Seeds to Step 1 if you want to boost the protein levels.
Finally, 10g of ginger is a lot, so if you’re not a huge fan of it start with just a little and work your way up.
Ingredients
20g of Organic Steel Cut Oats (Click Here for supplier)
8g Oat Bran or Barley Bran
2g (1 level teaspoon) Mixed Spice
2g (1 level teaspoon) Cinnamon
10g of fresh ginger root, finely grated
150ml Water
60ml Low fat milk or soy of your choice
100g fresh banana
Stevia to taste
Method
1. Put steel cut oats, bran, mixed spice, cinnamon, stevia and water into a microwave proof bowl.
2. Mix thoroughly and place in microwave.
3. Cook at 450 Watts for 10 minutes.
4. When cooked, scrape down sides and stir in milk and banana.
5. Place back in the microwave and cook for 1 minute on 900 Watts.
6. Let stand for 3 minutes to cool.
7. Stir and enjoy.
Nutritional Information
1 recipe contains:
216 Calories
3.1g fat (of which 1.0g is saturated)
7.8g protein
44.8g carbohydrate (of which 20.7g are sugars mostly from the banana)
5.3g fibre
Serves 1