Oats and Banana Breakfast, Vegan, Dairy free and Low GI
I have used this recipe with unlimited variation, using seasonal fruit and different nuts, seeds and natural extras for the last 10 years.
With each item we add to this recipe we are adding more nutrition and variability to our diet and health.
This is a breakfast that is low Glycemic index and will keep you filled all morning without hunger pangs. but it isn’t as super sweet as commercial breakfast cereals, The fruit and banana provide the sweetness. When you pour on boiling water to oats you get a creaminess.
But if you really need it sweeter then try chopped dates. These are really sweet but not Low GI.
if you use them to combine them with some pecan nuts in this mix as they are a great combination.
Another option is to add a spoon of maple syrup
My suggestion is to try to adapt to lees added sugar as there are many benefits to health.
Ingredient list
OATS: ½ cup of steel cut /rolled oats. I use Scots or Irish grown oats.
Dried fruit: raisins, sultanas, Currents are a good choice as they have a lower GI
Nuts and seeds: alternate the mix, Pumpkin, Sunflower, sesame, pecan, hazelnut, walnut for example
Banana: choose semi-ripe for lower GI and sustained release, this is chopped to provide sweetness.
Linseed or Chia seed: These are best milled and ground to be easily absorbed, either purchased ready milled or use a coffee grinder
Blueberries: My favorite fruit topping.
Cinnamon: A teaspoon on top adds a nice warmth to the breakfast. There are many benefits fo adding cinnamon to your diet
How to make
This method does not create extra washing up, you don't have to watch it, just fill the kettle up and switch it on, pour in the dry ingredients, add a chopped semi-ripe banana and pour on the boiling water and cover with a plate or bow,
This method slow cooks itself,
just leave for 10-15 minutes.
Good time to:
• Do some Yoga
• Fitness routine,
• Meditate,
• Read a book
Add blueberries and cinnamon or some other topping if desired,
Avoiding Microwave cookers that make food less nutritional, Stove top cooking that requires watching and washing up.
Extras/alternatives you can add:
Apple: sliced and cooked with the oats instead of Banana
Coconut: Dried or fresh coconut.
Maca: Powders root
Cocoa nibs:
Chia seed
Extra plant Protein: If you are using this as a post-workout breakfast then you can add extra protein in the form of Almond powder, hemp protein or extra nuts
Nuts: Brazil nuts, Macadamia nuts,
Goji Berries:
Seasonal fruits, raspberries, Redcurrents, mulberries,
Experiment, keep things varied and enjoy
Best wishes
Michael J King
1 comment:
I've got a very interesting article to share with you today. It?s from my good friends and fat loss cooking experts Dave and Karine from MetabolicCooking.
In this article, you will learn:
1. Why most "healthy" cookbooks use ingredients that actually make you fat.
2. How to ensure your meals are optimized for fat loss!
3. What to do so your meal plan doesn't hit a fat loss plateau.
I'm telling you, this is GOLD!
Is your food making you FAT or burn MORE fat? (article) By Karine Losier & Dave Ruel
If you've tried fat loss diets before and have used a variety of weight loss cookbooks to try to lose body fat, then you very likely know by now that those fat loss diets and the "healthy" cookbooks that go with them don't work.
What is it about them that makes successful weight loss so difficult to achieve?
Well for starters, most "healthy" cookbooks are NOT designed with high Metabolic Thermo Charge ingredients. They are not using the metabolic powers that certain foods have to make your body burn more body fat. Instead, they use ingredients with very low thermogenic effect.
Why does this matter? Because the Metabolic Thermo Charge of food stands for how many calories your body will burn just by breaking down the nutrients each time you consume a certain food.
Most people have absolutely no idea of the power some of these foods have over the fat burning processes that go on inside the body, and so they never really think twice about them. BIG MISTAKE.
For example, simply consuming high-quality protein with most meals will naturally burn off more calories and move you closer to your target weight. Lean protein has a very high "Metabolic Thermo Charge". Spices also have a strong thermogenic effect on your body. Combining certain foods together, such as chicken and turmeric, with help you burn more fat after you eat it.
Interesting, right?
But that's not all. Another thing to consider is whether or not your so-called ?healthy? cookbook has a real structure. Too often, cookbooks are just a bunch of recipes thrown together at random ? you pick and choose what you feel like eating at that point in the day. That is NOT going to make you burn fat faster!
Having a structure is mandatory if you want to rid yourself of stubborn fat. That's why we developed a quick and easy "Metabolic Nutri-Profile" system for all our recipes, so you can see precisely what nutrients you're taking in, which ensures that each meal makes the most of your metabolic rate.
Don't make the mistake of venturing into the food jungle without your compass!
So we?ve talked about the food and the structure of your eating plan. Sounds like we?ve got it covered, right? NO!
Ever followed a diet to a ?T? and all of a sudden noticed that you stopped losing fat?
This is called the Metabolic Adaptation Phenomenon. It occurs at that point in your diet when your body knows precisely what it's getting in terms of food and has fully adapted to it. When it reaches this state, your metabolism slows down and fat loss screeches to a halt.
In order to avoid the Metabolic Adaptation Phenomenon, you have to vary your nutrient intake regularly, shocking your body as time goes on. This keeps it guessing and ensures your metabolism stays on high at all times. Having a wide range of fat loss recipes at your fingertips makes avoiding this frustrating condition a breeze!
Now you know the REAL score when it comes to fat loss and dieting! Be sure to watch out for these three sneaky saboteurs next time you make the decision to lose fat!
If you struggle with food or nutrition, Metabolic Cooking is your knight in shining armour.
250+ Mouth-watering Metabolic Cooking Recipes <------- Quick & Easy!
Talk to you soon!
Enjoy!
Post a Comment