Breakfast 101: Fortified Oatmeal Recipe

Breakfast is the most important meal of the day, but many of my patients say that they don’t have time to eat a warm, healthy meal. This is a huge mistake because it’s very important to recharge the body and brain first thing in the morning–you will have more energy and function better with breakfast. And if you’re skipping breakfast in order to lose weight, don’t make that mistake: Obesity is strongly linked to missing the first meal of the day.

While vitamins can supplement the foods we eat, I believe very strongly that food is far more perfectly created to give us nutrition.

With that in mind, I created an easy and healthy recipe so that even the busiest person can start the day out with a nutrient dense breakfast. My ”Fortified Oatmeal” recipe is prepared beforehand so that all you have to do in the mornings is add a little water or milk and heat it up.

Fortified Oatmeal (will make enough approximately for 2 people for 3 days of breakfast)

I highly recommend soaking your grains and nuts for 7 hours to overnight before using them in this recipe. Soaking increases the digestibility of grains and nuts and helps us absorb more nutrients. Please see my post on soaking for more details.

The night before you first plan on eating the oatmeal, bring 4 1/2 cups of water to boil in a large stainless steel pot.

Once water boils, add 1/2 cup of rinsed and soaked organic millet, organic quinoa, or organic amaranth. (I like to use a mixture and/or vary what I use each week.)

Add 1 cup of organic steel cut oats or 1 1/4 cup of organic rolled oats (not quick cooking).

Stir until incorporated and reduce flame so that water comes to a simmer.

The following ingredients are all optional. Experiment and see what tastes you like best. Also, it’s good to vary the ingredients so that you get a variety of nutrition. I always recommend that you vary the foods you eat since many foods, even similar ones such as different types of nuts, contain unique nutritional profiles.

Add 1 tsp to 1 Tbsp of Cinnamon to taste.

Add 1/4 cup of organic goji berries, raisins, currents, diced prunes, or any dried fruit (optional).

Add 1/4 cup of organic soaked raw sunflower seeds or raw pumpkin seeds(optional).

Add 1/3 cup of organic soaked chopped raw walnuts or raw pine nuts(optional).

Add 1/8 to 1/4 cup of flaked coconut (optional).

Bring to a boil again and then add lid and let rest for at least 1-2 hours. The oatmeal and millet will have expanded to absorb the water and may be on the dry side.

Cool and place in refrigerator overnight.

In the morning, spoon some of the cold oatmeal into a small saucepan, add water or Organic whole fat milk or other liquid to the pan to taste (I like to just use water and then add soy milk afterwards). Stir until the oatmeal has a smooth and creamy consistency and the water has been incorporated.

Remove from heat and sprinkle with ground flax seeds, hemp, sesame seeds, or chia seeds. Maca powder can be added for fertility patients with luteal phase defect or PCOS. Add a banana, or for additional sweetness, some maple syrup or honey.

Goji berries: excellent for my blood deficient patients, but also for those patients who are trying to get pregnant or have trouble falling asleep, experience dry eyes or want to improve eye sight. Please avoid if you are on blood thinners such as Coumadin.

Raw pumpkin seeds and raw sunflower seeds are excellent for my female and male fertility patients. The sunflower seeds are high in selenium which help protect eggs and sperm from free radical damage and the pumpkin seeds are high in zinc which can increase sperm count and motility.

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