Oatmeal is my go-to breakfast when I am at home and also when I travel. Eating them every day regulated my digestion, improved the nutrient absorption and helped my body tame the estrogen dominance. Even if I’m having eggs or avocado toasts in the morning, a small bowl of oats are never missing, because I consider them my first consistent fiber intake of the day. And for those times when overnight oats are the highlight of my breakfast, I learned to create a nutrient-dense and nurturing meal out of a simple morning bowl.
Oatmeal is my go-to breakfast when I am at home and also when I travel. Eating them every day regulated my digestion, improved the nutrient absorption and helped my body tame the estrogen dominance. Even if I’m having eggs or avocado toasts in the morning, a small bowl of oats are never missing, because I consider them my first consistent fiber intake of the day. And for those times when oats are the highlight of my breakfast, I learned to create a nutrient-dense and nurturing meal out of a simple morning bowl.
My oatmeal bowl ideas changes according to the season. In autumn and winter I prefer warm porridge with seasonal toppings, while spring and summer are for overnight oats and whipped porridge with fresh fruits. Every addition of whole ingredients, be it sweet or savoury, guarantees a higher nutrient-intake, and I always aim for a very diverse range of vitamins and minerals every day.
I designed this recipe as a restoring breakfast after a period of indulgence of all kind. The holidays preparations, the heavy meals and the modified schedule – they all put our body under stress, which it cope with by consuming its nutrient reserve and hence destabilising the immune system.
The aim for the following days after stress periods is to focus on:
- replenishing the nutrient reserve by consuming a diverse range of whole ingredients – fresh seasonal foods (citrus fruits, pomegranate, greens, ginger), nut or seeds butter and other healthy fats sources (to support the hormone production), cereals, legumes.
- eliminating excess byproducts of an intense liver activity (by consuming soluble fiber which will bind with excess cholesterol, old estrogen and neutralised toxins, and will flush them out).
- nurture the microbiome, to boost the immune system (by having fermented foods such as yogurt or sauerkraut, and fiber).
This oatmeal bowl illustrates the ideal way a bowl of oatmeal should look like if you decide to call it a breakfast on its own and if aiming to keep you satiated until late in the afternoon. The soluble fiber in oats will increase the time your food spends in the small intestine, favouring a better nutrient absorption.
Later on, the fiber will feed the good bacteria in your colon, these will produce short chain fatty acids that will feed the colon wall cells and maintain their health. Studies showed that our microbiome is linked with the health of our brain, so keeping a diverse and well nurtured bacteria could be the key to a good mood and focused mind.
Don’t be afraid that so many toppings would be a waste of time – is actually easier than you imagine and everything can be ready in 10 minutes. The raspberry compote is made on the spot, by boiling frozen fruits with a little water, ginger and orange juice for 2-3 minutes, while the oats are cooking. All the other toppings are ready made – the yogurt, the nut butter, you only have to cut and slice the fruits.
If you’re looking for more ways to turn oats into your new favourite breakfast, check on my other delicious oatmeal recipes: Overnight Oats with Chocolate and Figs, Whipped Porridge with Chocolate, Overnight Oats with Beet Juice and Coconut Milk.
- For the oatmeal
- 1 cup steel cut oats
- 2&1/4 cups purified water
- 1 tsp ground cinnamon
- ½ tsp cardamom powder
- Pinch sea salt
- For the Raspberry Compote
- 2 cups frozen raspberries (or any other berries you prefer)
- 1 orange, juice only
- ½ cup purified water
- 1 tsp freshly grated ginger
- 2 tbsp yogurt (use soy or coconut yogurt for the vegan version)
- 1 kaki fruit, cut into thin slices
- The seeds from ½ pomegranate
- 2 tsp nut butter of choice
- Crushed pistachio and/or walnuts
- 4 dried apricots, diced
- The night before, mix the oats, salt and cinnamon into a pot, add water, mix, cover and let sit overnight.
- In the morning place the pot over medium heat and bring to boil.
- Simmer for 5 minutes, then divide into serving bowls. If needed, you can add more water to get the desired consistency.
- In a medium pot add the frozen raspberries, water, ginger and orange juice and bring to boil over medium heat.
- Simmer for 2-3 minutes, mix and evenly divide on top of the oatmeal bowls.
- Add the other toppings and serve warm.