Diary of a bodacious (mom) dietitian, Nutrition, Plant-based Eating, Prediabetes/Diabetes, Heart Disease & Weight Management, Recipes

Vanilla cardamom berry porridge and the benefits of oatmeal

Since my half marathon is only a few weeks away, I have to do a long run today.

Dr. P is on call. Which means two things: I’ll run with the Baby Bee in tow.

And Vanilla Cardamom Berry Porridge.

Aside: It also means I’m rewarding myself by getting a babysitter and having a night out with Dr. P and friends tonight. Yesssss.

Longer runs require serious sustainable and quality energy. This porridge is enough to get me excited to be awake and alive (its nomnomalicious) and more than what I need to trudge across the city for 10 miles pushing a ginormous baby stroller.

Also, I thought I should post something about oatmeal that made it look satisfying and filling (which this is both!), because on Facebook an old friend was posting how oatmeal never gets anyone excited.

Which is a sentiment that too many clients over the years have agreed with despite oatmeal being one of the healthiest ways to start your day.

Oatmeal gets a bad rap, and since I like to be inclusive and stand up for the little guy, I thought I should throw a few punches for the poor, unpopular breakfast stand-by.

oatsOatmeal benefits:

  1. Beta-glucans in oats help lower cholesterol by binding bile and pulling it out of the body
  2. Has been found to positively affect insulin sensitivity which may lower the risk of Type 2 Diabetes
  3. May help lower triglycerides
  4. High in plant-based protein (4 gm per half cup)
  5. High in fiber so helps us poop, having slimmer tummies, and pull toxins out of our body
  6. High in lignans which are cardioprotective
  7. Can act as prebiotic which may help decrease inflammation in people with digestive diseases

In addition to the benefits of oats, this porridge may also help our immune system.

Berries help increase the number of natural killer cells in our body while cardamom increases their activity. Crazy, right?

cardamom

So here is my attempt at making your mouth water for one of the healthiest breakfasts around…

I was rocking out to the Rolling Stones and trying to entertain the Baby Bee while cooking:

It takes about 10 minutes for the oats to thicken nicely into porridge perfection. Cooking oats on the stove really makes a difference.

Cover the berries and stir occasionally, and they will reward you with delectable syrup-y goodness.

Put it all together, add your toppings of choice (nuts, seeds, coconut yogurt or flakes), and go to town.

vanilla cardamom oatmeal
I used crushed almonds. And espresso, naturally.

cardamom vanilla oatmeal

cardamom vanilla porridge

Vanilla cardamom berry porridge and the benefits of oatmeal

Vanilla cardamom berry porridge and the benefits of oatmeal

Ingredients

  • For the porridge:
  • 1 cup steel cut oats
  • 2 cups milk of choice (I used soy)
  • dash salt (if you like)
  • 1 tbsp chia seeds
  • 1/4 tsp vanilla extract
  • For the berries:
  • 1 cup frozen mixed berries
  • 1/4 tsp cardamom
  • 1-2 tbsp maple syrup (depending on your sweet tooth)

Instructions

  • Start with medium pot. Add all porridge ingredients. Bring to boil.
  • Once boiling, lower to simmer and stir often for 10 or so minutes or until desired consistency is reached.
  • While oats are bubbling away, get small pot for berries. Add all ingredients and bring to boil. When bubbling, cover and lower to simmer while oats cook. Also stir often until it is syrup-y perfection.
  • Top with almonds, walnuts, or yogurt of choice.
http://bodaciousrd.com/vanilla-cardamom-berry-porridge-and-the-benefits-of-oatmeal/

Baby bee seemed to like it too. She was bouncing away in her jumparoo, looking mighty adorable.

eating oatmeal

Time to wake that Bee up from her nap for our run. Wish me luck!

Have happy weekends, friends.

xoxo Joanna

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