Offering slow-release energy and packed with fibre, oats are a wonderful way to start the day – and not just for the colder months.
The following recipe is an easy-assemble fix that takes minutes to prepare and bursting with goodness (check out the glossary, below).
Best of all? It tastes great. Definitely more than the sum of its parts – we love it.
What you need
- 30g gluten-free oats
- 1 tbsp cacao powder
- 1 tbsp tbsp chia seeds
- 1 tablespoon milled flax seed
- 300ml almond milk
- 1 tbsp vegan collagen
Simply add the ingredients together in a bowl, stir well to combine, then cover and leave overnight. In the morning breakfast is ready (although we have been known to add the odd berry or two, according to what’s in season). Enjoy!
By releasing energy more slowly, so-called ‘old-fashioned’ rolled oats keep you feeling fuller for longer. They contain beta-glucan, which is directly linked to improving insulin resistance, controlling blood-sugar levels and reducing high blood pressure (hypertension). And yes, they do come gluten-free.
We like: Bob’s Red Mill Gluten-Free Oats
Minimally processed at low temperature (and so considered ‘raw’), organic cacao powder is a ‘distilled’ version of the cocoa bean it’s drawn from and therefore more densely packed with flavonoids – which can help lower blood pressure and improve insulin sensitivity – and rich in minerals, such as magnesium, copper and zinc.
We like: Naturya Organic Cocao Powder
The word ‘superfood’ gets bandied about a lot, but these little seeds really are worthy of that label. Low-carb and fibre-rich (with the potential benefits to gut health that can bring), they’re also loaded with antioxidants, high in anti-inflammatory omega-3 essential fatty acids (EFA’s), and – as if that wasn’t enough – are a pretty good source of protein, too.
We like: The Chia Co.
Less exotic, perhaps, than some of the other ingredients that have become fashionable wellbeing staples in recent years, but there’s a reason why flaxseed’s longstanding reputation as a nutritional star. High in fibre, high in Omega 3’s, it may also help improve blood pressure and reduce LDL cholesterol. Milled offers better absorption than whole, FYI.
Unless you happen to be lactose-allergic or -intolerant, dairy-free replacements such as almond and oat milks don’t offer any real standalone health benefits (though nor do they come with any real cons). They are a vital consideration, however, for vegans. We’re fond of the gentle nuttiness almond milk brings to this recipe, but choose according to preference.
This essential protein provides structural support and elasticity to our skin and bodies and is increasingly (albeit not quite inconclusively) credited as being able to improve skin health, joint health and reduce inflammation when taken orally. Other claims include benefits to gut health and leaky gut, but there’s little scientific evidence to support this.