Oatmeal bowl

Oatmeal bowl

Oats are one of the healthiest breakfast options around. Among their many health benefits are: They are high in fiber, provide trace minerals like Manganese and Phosphorus and are a good source of plant-based protein. They help lower cholesterol, improve digestion, increase immunity and have a low glycemic score which makes them a great element in a diabetes-prevention diet improving insulin sensitivity and preventing blood sugar spikes. Oats are naturally gluten-free.

It is important to choose wholegrain organic rolled or steel-cut oats versus processed quick or instant oats, since the more processed the oats are the lower their health benefits. If you suffer from gluten sensitivity or celiac disease, look for organic and certified gluten-free oats as in many cases oats are grown and manufactured in the same facilities that gluten-containing grains (wheat, barely and rye), so even though oats are naturally gluten-free they can be contaminated during the production and packaging process. Another important factor when choosing oats is that they are pure and free from sugars and chemicals, artificial sweeteners, flavorings, preservatives, etc.

There are many ways you can cook oats, like on the stovetop adding boiled water, or one of my favorite is to soak them overnight as this method improves nutrient absorption and digestion. A perfect balanced breakfast can be a combination of wholegrain rolled oats, a portion of fruit, a portion of nuts and seeds and either grass-fed organic milk/yogurt or non-dairy options like almond, coconut or soy milk. This recipe is meant to serve you as a guide for a balanced bowl, but feel free to try different ingredients and combinations depending on your individual needs and taste preferences, and also ingredients seasonality.

Total time: 15min / Serves: 1 portion


  • 1/2 cup rolled or old-fashioned wholegrain oats
  • 1/4 cup unsweetened coconut milk
  • 1/2 cup water
  • 1/2 teaspoon vanilla extract
  • 1/2 tablespoon chia seeds
  • 1/2 tablespoon flaxseeds
  • 1/2 teaspoon cinnamon
  • 1 tablespoon chopped walnuts
  • 10 almonds
  • 1/2 cup strawberries (or any other fruit like pear, apple, depending on availability and seasonality)
  • 1/2 cup frozen blueberries (or any other berries depending on availability and seasonality)


  1. Place the oats and chia seeds in a bowl, add the coconut milk and water and refrigerate overnight.
  2. In the morning, stir in strawberries, blueberries, flaxseeds, vanilla extract, cinnamon, almonds and walnuts.


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