In this episode of Healthytarian Living, host Evita Ochel shares a simple recipe for a breakfast meal idea - soaked almond, fruit & spice steel cut oats. This is a vegan, and mostly raw meal.

Evita walks you through the steps of preparing this meal, including:

  • knowing where to get your ingredients and what kind
  • recipe steps and how to put it together
  • nutrition information and benefits of the meal
  • how to modify the recipe to suit your needs

TYPE: Breakfast
PREP TIME: < 10 mins
SERVINGS: one (multiply all quantities to make more servings)

  • Vegan
  • Wheat-free
  • Gluten-free (use gluten-free steel cut oats)
  • Peanut-free
  • Soy-free
  • Corn-free
  • Refined sugar-free

Goodies Needed

  • 1/4 cup Steel Cut Oats (organic)
  • 1 apple (organic)
  • 1/4 cup Almonds (raw, organic)
  • Cinnamon (organic)
  • Optional - raisins (organic)

TOOLS:

  • Pot (small or medium)
  • Stove (optional)

Meal Nutritional Benefits

Oats (Steel Cut):

  • offer abundant antioxidants, phytonutrients and a healthy source of complex carbohydrates
  • good source of (in descending order): manganese, phosphorus, vitamin B1, magnesium, copper, zinc, iron, folate, vitamin B5, potassium, vitamin B2, vitamin B6, vitamin B3 and calcium
  • lower cholesterol levels, reduce risk of cardiovascular disease including heart failure, stabilize blood sugar, lower risk of type 2 diabetes and enhance the immune response
  • protect against breast cancer, protect against childhood asthma and promote overall good health
  • for more information, visit the oats detailed overview from Nutrition Data or the oats overview from World’s Healthiest Foods

Apples:

  • Excellent source of flavenoids that act as antioxidants
  • good source of (in descending order): fiber, vitamin C, potassium, vitamin K, vitamin B6 and others
  • enhance proper cardiovascular health, provides protection against cancers, enhance proper digestion, enhance proper blood sugar, prevent kidney stones and promote overall good health
  • for more information, visit the apple detailed overview from World’s Healthiest Foods

Almonds:

  • are a protein powerhouse and provide a delicate crunch with every bite
  • good source of (in descending order): manganese, vitamin E, magnesium, tryptophan, copper, vitamin B2, and phosphorus
  • lower bad cholesterol, reduce risk of heart disease, provide protection against diabetes, provide protection against cardiovascular disease, promote healthy weight, prevent gallstones and help with energy production
  • for more information, visit the almonds detailed overview from World’s Healthiest Foods

Cinnamon:

  • good source of vitamins, minerals, antioxidants and phytonutrients
  • good source of: manganese and calcium
  • contain anti-clotting action, anti-microbial activity, and helps reduce the risk of cancer, heart disease and diabetes 2
  • contain eugenol and cinnamaldehyde which have pain-relieving and sedative properties
  • for more information, visit the cinnamon detailed overview from World’s Healthiest Foods

Raisins:

  • provide a high energy, low-fat food option based on natural, whole food sugars
  • excellent source of fiber and minerals such as potassium, iron, boron and selenium
  • offer protection against macular degeneration and osteoporosis
  • provide antioxidants to enhance overall health
  • for more information, visit the raisins detailed overview from World’s Healthiest Foods

Comments, Questions, or Feedback

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