I have recently been looking for ways to incorporate more superfoods into my diet, so I decided to add them in with my morning bowl of oatmeal.
To give you a little background on these particular superfoods, cacao contains a naturally rich supply of antioxidants and is an excellent source of dietary fiber. Hemp seed powder is a protein powder that is a great alternative for those looking for something that is lactose and soy free. It also contains all the essential amino acids making it a complete protein, one of the highest from a plant source. Goji Berries are a complete protein source as well, containing 18 different amino acids and all 8 essential amino acids (such as isoleucine and tryptophan). They also have up to 21 trace minerals (the superstars being zinc, iron, copper, calcium, germanium, selenium, and phosphorus) and vitamins B1, B2, B6, and vitamin E. Raw cashews contain potassium, B vitamins, folate, and high levels of oleic acid (omega-9), and help support the health of the skin and protect the heart.
So if this is not a bowl of goodness, I don’t know what is!
Ingredients
- 1/4 cup (40g) steel cut oats
- 1 cup water
- 2 oz coconut milk
- pinch of salt
- 1/2 medium banana, sliced into thin pieces
- 1 tsp vanilla extract
- 1 tsp stevia
- 1 tbsp organic cacoa powder
- 30g hemp protein powder
- 0.2 oz raw organic cashews
- 0.2 oz goji berries
Directions
The night before you plan to eat the oatmeal: In a medium size pan, heat the oats, water, and salt over medium-high heat, with a lid on. Once the mixture reaches a boil, turn the burner off. Make sure to keep a close watch, because a boil over can happen very quickly (speaking from experience). You do not want to lose half of your oats all over the stove top.
DO NOT REMOVE LID. This is very important. This keeps the moisture inside, which is going to continue to cook the oats. Leave the covered pot on the stovetop overnight.
In the morning, add the pinch of salt and coconut milk, stir, and turn the burner on to medium heat. Once the mixture begins to simmer, approximately 5-6 minutes, remove the lid, and stir in the sliced banana. Continue to stir until the banana breaks down and the mixture thickens.
Add the vanilla extract, stevia, cacao powder, and hemp protein powder. Pour into a serving bowl and top with the cashews and goji berries. Enjoy!
Tip: If you want to reduce the calories and/or carbs, you can leave the banana out. I just like the added texture and the volume that it offers.
Nutritional Info
1 servings = per serving
Calories: 397
Fat: 9 g
Carbs: 58 g
Protein: 26 g
For more tasty and healthy oatmeal recipes, be sure to check out the 30 Day Oatmeal Challenge.
{ 18 comments… read them below or add one }
Best bowl of superfoods!!
Looks good- but also reinforces the notion that eating yummy, healthy food is expensive and time-consuming when it doesn’t have to be. Hemp protein powder- def not a necessary part of a diet. Goji- way too pricey, as are organic cashews when regular ones work just fine. Regulat Hershey’s cocoa powder tastes great. Popping oats in the microwave for 2 minutes leaves them creamy (when mixed with something like milk or water). Works like a charm every morning.
Hmm. I see where you’re coming from, Jennifer, but have to politely disagree.
The amount of unrefined sugar and the generally over-processed nature that I would imagine comprises Hershey’s powder goes against the idea of eating whole (healthy) foods, which as I understand it, is what this article (and site) is about.
The same with the cashews–it’s not about what is necessarily fastest and cheapest, but what is best for your body. I would take organic cashews, sans pesticides, any day
And while hemp powder isn’t a *necessary* part of your diet, it is a super healthy food, and this article shows how that can be easily incorporated into your everyday meals. Sometimes going the extra healthy mile (time and budget-wise) makes all the difference–it’s your health, and you’re worth it!
I love the tips, and plan to test out this receipe this weekend–YUM!
For BetterinFrench: Uh 1 tbsp of Hershey’s never caused the death of anyone. I have it as part of my yes, healthy diet occasionally. And as for the cashews, it’s fine for you body whether they’re organic or not. No long-term study has definitely proved that pesticides on food items have harmed the body. And whoever heard of that much pesticides on cashews anyway??? I reject the idea, floated by blogs, that not eating organic somehow makes you less healthy or implies that one doesn’t value health. And going the “extra-mile” budget wise might be fine for those apparently not feeling the recession, but for the majority of Americans, including myself, it is not.
We’ll just have to agree to disagree, in this instance!
And to clarify, I certainly didn’t mean to imply that Hershey’s would cause your death; rather, the point of this receipe, as I read it, was to find yummy ways to include these super foods into your diet, should you so choose, as the author did. The receipe post wasn’t titled “the only way to make your oatmeal healthy and yummy”. They were simply suggestions–and not suggestions that I took as a “must follow or you’re not being healthy”.
If what you are doing in your life/eating is working for you, then more power to you! Don’t be ruffled by blogs that suggest using ingredients you don’t agree with–maybe start your own food blog with your favorite healthy eating, budget-friendly tips, and share what has worked for you. Just a thought
Sounds really yummy. However, my stove and I do not have any sort of relationship. It’s the bumpy part of the counter where you can’t set things down. Is there a good way to microwave steel-cut oats?
ltg- yes just pop it in for 2-5 minutes (keep an eye on them so they don’t spill over the edge of the container). Seriously, it’s to easy.
Thanks all for such great comments. I love the discussion! Keep them coming.
Laurie (ltg) – It may take a few rounds in the microwave to get steel cut oats to be as soft (and edible) as regular oats. For example, you may have to microwave it for 4-6 minutes, keeping an eye like Jennifer said, that it doesn’t overflow, and then stir it, checking the consistency, and then putting it back in for another 4-6 minutes. When I used to microwave my oats, I would always use regular rolled oats. But, once I tried them on the stovetop, I was hooked.
It really doesn’t take long to whip them up in the morning. You should give it a try on a weekend when you have a little more time and see what you think.
Wow that oatmeal looks wonderful. Speaking of superfoods, there is an amazing product out there called Mona Vie. By drinking 2 oz. in the A.M. and 2 oz. in the P.M. you are getting 12 to 13 servings of whole fruits and veggies(wild and organic) . There have been tons of peer reviewed scientific studies on Mona Vie and there is not an antioxidant on the planet like it. It also works to take down inflammation in the body (which is the root cause of all disease.) This product has every vitamin, mineral, nutrient, and amino acid needed for human health. I agree with BetterinFrench, I can’t put a price on my health. If you think health is expensive, try disease. My sleep and energy has improved as well. Check out http://www.thegreatproduct.com/careyberry to learn more.
I’m going to try this recipe. It sounds really good and spending a little extra for foods that are better for me is worth it. We all have choices on what we spend our money on and I have been trying everyday to make better choices as to what I put in my body. It really does make a difference. I am not perfect and yes I will put that dab or so of cool whip lite on my dessert but I have switched over to stevia 100% of the time instead of sugar so there is progress.
So I thought I would check out the discussion since it seemed to be a hot topic. I have conflicting opinions about this as well. Sheila has committed her life to absolute healthy living including moving several hundred miles from her home in MI to be in health conscious CA. Therefore this recipe does not surprise me in the least and I applaude her for her courage and creativity in creating this recipe. This recipe is intriguing due to the exotic nature of the ingredients. However intimidating to me because I have only 4 of the 11 ingredients (including water) currently in my house. And I am not sure I would find all of the remaining ingredients at my budget conscious grocery store up the street. Yes I could drive an extra 20 miles to the whole foods store to pick up the exotic ingredients but it is not on the top of my to do list. Perhaps I would spring for the exotic items in a different economic time when money is not so tight and I know how stupid this may sound to the folks who have commited their lives to healthy eating no matter the cost. I guess I am just being honest here and can relate a little to each of the opinions above. Something to ponder in my day dreaming. Keep up the good work Sheila!
Erica (and Jennifer) – I can totally understand where you are coming from and I honor that. We all have a different path, and really my purpose in posting these kinds of funky, new-age ingredient recipes is simply to give you some ideas on what is out there, and quick easy ways to add them to your diet. Health and wellness is fascinating to me, and I love researching the new, interesting foods, ideas, options, etc. But that is me, ya know, and this may not be for you. The whole intimidation factor is a part of why I show you how I use them, because it really can be easy, you’ve just got to give it a try. Also, I will be honest, I don’t but these ingredients at Whole Foods either. I but them from am online discount supplement store called iHerb (actually here is a $5.00 off coupon code if you want it), which is where I buy most of my health food goodies, other than veggies, meats, etc. I shop at Trader Joes and Whole Foods for my groceries, and I compare prices just like you. So, it’s not about jumping in head first, but rather incorporating healthier choices where you can, and taking those baby steps. Don’t feel overwhelmed, feel excited! And don’t feel like you have to do everything like me, do what is right for you because a big part of wellness is feeling empowerd. Hope that helps.
Thank you… I have ordered unsweetened coconut from iHerb before so thanks for the coupon.
Isn’t this an interesting discussion? I grew up eating steel cut everyday before school back in Ireland and still to this day eat oatmeal every morning. Old habits and all that.
I think there are a couple of points being made here, Organic vs non, peoples definition of healthy eating including cost, etc.
For me, as a chef, I definitely go organic on meats, eggs and dairy but am not as strict on it with vegetables. The word ‘organic’ is a clutch word right now being thrown around left and right. Eating organic doesn’t make you healthier, as Jennifer said but knowing the pros and cons of organic food let’s YOU make an educated decision for yourself. How much you want to spend is up to you.
I saw a great article in the LA times last week about how some farmers won’t go organic because of expense and the work involved amoungst other reasons.
Here’s the link, worth a gander.
http://www.latimes.com/features/food/la-fo-calcook1-2009jul01,3,548519.story
Eating healthy doesn’t have to break the bank for sure. But this recipe from Sheila is simply that, a recipe (though a great one). Recipes are just guidelines as to what works but the beauty of cooking is you can change and try different alternatives. If it doesn’t work, try something else.
TBH I’m not sure I’d go with the Hersheys in my oatmeal but that’s just me (unless there was, maybe a Heineken involved!)
Looking forward to checking back.
love the recipe sheila! thanks so much for posting it.
cooking the steel cut oats right now so I can have it tomm morning!
Jennifer – That coupon is for $5.00 off your first order, so it may or may not work for you if this is your second order?? Not sure.
Gavan – Exactly. Like with anything else, my recipes and my opinions are simply tools, and my purpose is to help people become educated on the options available and/or new, creative ways to think about things.
Hailey – YAY, let me know what you think.
Good mixture, but give this a try: Just mix it all up, put it in the refrigerator for a good twelve hours or so, then eat it. It may take an open mind and a leap of faith, but you could be pleasantly surprised at how vibrant the flavors are when they are fresh and unboiled!
(And if you can’t stand it fresh, just cook it after trying.)
Deb – Interesting, I will have to try this. I actually made a similar raw breakfast bowl a few weeks back. It was really tasty. Thanks for the suggestion!