Oats are a great source of soluble fibre, helping to feed the good bacteria in your gut, support your microbiome and hormone balance. They’re rich in beta-glucans, which help regulate cholesterol levels and support a healthy immune system.
With a lower glycaemic index than white bread, oats can help stabilise blood sugar levels—but some people find they don’t stay full until lunch. To boost satiety, try adding protein powder, chopped nuts, seeds, nut butter, or a portion or two of fruit for a balanced and sustaining meal.
Ingredients:
- 1/2 cup oats
- Water or plant based milk
- Chunk of creamed coconut block
- Additional ingredients:
- Chopped nuts
- Seeds
- Nut butter
- Fruits
- Protein powder
Steps:
- Add oats to a pot. Just cover with water and allow to soak for up to 30 minutes (if time allows)
- Add chunk of creamed coconut and some more water or some plant based milk if all liquid absorbed.
- Heat gently on the hob until hot and mixture thickened. Add more liquid if needed.
- Add toppings of your choice, such as stewed fruit, handful of berries, sliced banana, chopped nuts, sprinkle of seeds, dollop of greek yoghurt or plant-based yoghurt.
- Add a scoop of protein powder to keep you full until lunch.
My favourite gluten free oats are from a Scottish company based in Laurencekirk called Honest Oats. Click here to visit their website.
Find other breakfast recipes here.