Easy oatmeal with berries is always a good idea!
When it’s so cold outside, I have to eat something warm at least once a day. Otherwise, I have such an inner cold all day long that just won’t go away. I also have a thyroid deficiency and my body generally runs on the back burner, even if I am correctly adjusted with thyroid hormones. Especially on the days when it’s damp and cold outside and all signs point to “stay inside and wrap up warm”, I also like to eat a warm breakfast. This is how my oatmeal recipe with berries, caramelized banana, and milk foam emerged!
At some point, I was a bit sick of my favorite oatmeal. Even if I always vary it and hardly ever eat the same twice, because I either use different fruits or generally different ingredients. It’s kind of like when I drive behind someone on the highway for kilometers and at some point, I get fed up, and I just have to overtake them. It’s the same with my breakfast: I love it, but sometimes something new has to happen! 😉
Last week, I was in the kitchen and made my beloved cappuccino and had a little too much milk froth left. At the same time, my oatmeal was in progress. It fell like the scales from my eyes: A perfect combination, a symbiosis that I’ll tell you now! Milk foam is always a good idea, too! 😉
- milk frother
- 100 g oatmeal glutenfree
- 2 tbsp flaxseed ground
- 400 ml water
- small pinch salt
- some cinnamon
- 200 ml soy milk Vanilla flavor
- 150 g berries frozen
- 1 ripe banana
- 20 g walnuts chopped
- some fresh mint
Roasting the Oatmeal
- To make your oat flakes taste superb, roast them in a hot pot without oil for about 5 minutes. Stir now and then, so they don't burn and only get a toasted aroma.
Cooking the Oatmeal
- Now add the ground flaxseed, a little salt, cinnamon and the water and let everything simmer for about 15 minutes while stirring over medium heat.
Caramelizing the Banana
- To caramelize the banana, cut it diagonally into slices and roast it in a pan without oil and sugar for about 3 minutes on both sides. A ceramic pan is best for this.
- Now you can froth your milk either in the milk frother or by hand until a perfect, warm foam is created.
- Finally, you fill your oatmeal in two bowls, put half of the frozen berries in the middle, pour your milk foam over it and garnish with the caramelized banana slices and a little mint. Enjoy your meal!
Cheers for berries!
Berries are real nutrient bombs that provide you with important antioxidants, fiber, and vitamins. There is hardly a group of foods that primarily provides more antioxidants. Herbs and spices have more nutrients per gram, but we eat significantly less of them in one meal.
A rule of thumb:
Plant foods contain, on average, 40 times more antioxidants than foods of animal origin.
For example, iceberg lettuce is a plant-based food that has the lowest amount of antioxidants because it consists of 96% water and lacks in nutrients. To classify the antioxidant capacity, there is a measured value for which iceberg lettuce has 17 units. Berries, on the other hand, contain more than 1,000 units. For comparison: fresh salmon contains about 3 units – 5 times less than low-antioxidant iceberg lettuce. You can find out more about “Antioxidants and Free Radicals” and why antioxidants are so important in the related blog post.
Frozen berries are in no way inferior to fresh ones!
As an alternative to the frozen berries, you can of course also use fresh berries. Frozen berries are in no way inferior to fresh berries in terms of nutritional content, in fact, quite the opposite! In addition, they generate less waste during transport and sales, as there is no waste from mold and transport damage with a secure cold chain. Fresh berries in particular are very sensitive in terms of storage and transport.
Freezing quickly after picking preserves important nutrients and reduces food waste. Overproduction can also be easily buffered and an actually seasonal product is available to you all year round without being shipped across the globe.
A breakfast full of nutrients
But I particularly like the contrast between the cold berries and the warm milk foam. I use soy vanilla milk for this, as it usually foams very well. In addition, the vanilla note goes well with the porridge. The flax seeds and walnuts provide you with important omega-3 fatty acids and help you to absorb all fat-soluble vitamins. In addition to berries, cinnamon and mint provide important antioxidants that protect you from free radicals, too.
The banana is not only rich in fiber, which will satiate you for a long time and your gut bacteria will love it, but it is also rich in important folic acid. If you don’t have a ceramic pan to roast your banana, you may have to add some oil to caramelize it. Ripe bananas in particular are perfect for caramelizing, as they bring most of their own sweetness and you don’t need any additional sugar. If you want an extra load of fiber, you can add a teaspoon of psyllium husks to the simmering oat flakes in your oatmeal. Because we use water, the porridge is rather light with 400 kcal per serving and does not kill you with a flood of calories early in the morning.
With such a delicious start to the day, hardly anything can go wrong! Have you already tried my recipe for my Dirty Peanut Butter Porridge? Or my recipe for mango-pomegranate-buckwheat? You can find more delicious vegan recipes *here*. Have fun cooking and as always: Enjoy! 😉
Sources for this blogpost
Antioxidant Food Table
Carlsen, M.H., Halvorsen, B.L., Holte, K. et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J 9, 3 (2010).