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Real Food for Breakfast

Nutrition, Real Food, Recipes

oats
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This is my entry for Fight Back Fridays!

Those of you who read my blog regularly know I love breakfast – scones, french toast. But I don’t have time to eat that every day. So what do I eat every day?

Raw oatmeal, with a myriad of additions.

This is not for everyone, trust me. The taste of raw oats takes a little getting used to. But it is loaded with fiber, probiotics, and antioxidants. It’s low-fat, low glycemic index, and gluten-free. I’ve got the routine down and can have it ready to walk out the door within 5 minutes flat. I keep all the non-refrigerated ingredients in a drawer together, so I don’t have to go looking for them.

You can mix it up with other fibers, other nuts, other fruit, skip the Coconut Butter, however you want it. Use a non-dairy kefir or non-dairy yogurt. I’ve used both soy and coconut milk yogurt.

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A quick FAQ about this post:

What is kefir? Kefir is a fermented milk beverage similar to yogurt. However, the bacteria and yeasts used in kefir are a little different. Some of the kefir starters trace back to Eastern Europe. It is fermented at room temperature. It can also be made with sugar water, coconut water, soy milk, and rice milk. It is usually available in health food stores, as well as Whole Foods.

Why raw oats? All oats, except the oats from The Raw Bakery, are steamed, treated with infrared, or cooked. This reduces the nutritional value. I do not know of any other really raw oats. Most of the ones labeled raw in the stores have still been stabilized with steam or infrared.

Do I have to grind the flax seed? Whole flax seed is minimally digested by the intestinal tract. It will work as roughage, but you don’t get any of the omega-3 or soluble fiber health benefits. They are best ground right before you use them. I have a little flax grinder, but you can buy them already ground or grind them in the coffee grinder.

What is acacia fiber? Where can I get it? Acacia fiber is from the acacia tree. It is mostly a soluble fiber, so it mixes clear in water or beverages. It is less irritating to the GI tract, for those people with IBS. I buy Sprinkle Fiber at health food stores and Whole Foods. Also at Amazon here and here.

What is coconut butter? Isn’t coconut bad for me? Coconut butter (not cocoa butter) is the pureed meat of a ripe coconut. It has more coconut flavor and less fat than coconut oil. Coconut oil/butter/meat has earned a bad reputation over the years, mostly due to advertising against it by the manufacturers of hydrogenated oils. Yes, it is high in saturated fat. But the fat it contains is medium chain triglycerides. These are easily digested and are a preferred food for your intestines. It has a high percentage of lauric acid, which has been shown in some studies to be anti-inflammatory, anti-bacterial, anti-viral, and anti-protozoal. There is even some speculation that eating coconut oil could result in weight loss, although the jury is still out.

What is agave? Where do I buy it? Agave is an extract from the same cactus plant that mezcal or tequila is made from. It is a low-glycemic sweetener, and can be used like honey or sugar. It has little taste, although it can be purchased flavored. I have seen it in Publix (our regular grocery store), Whole Foods, and on Amazon. As it becomes more popular, it is easier to get. For most purposes, I recommend the light agave, as it tastes less like molasses.

What are raw cacao nibs? Where can I get them? Cacao nibs are pieces of raw cacao bean. They come raw or roasted. I like the raw, but the roasted taste more like chocolate. I used to buy them in bulk at Wild Oats, but since they’ve been bought out by Whole Foods, I can only get brand name nibs. They’re not cheap, but a little goes a long way. Also available at Amazon.

Carolyn’s Raw Oatmeal
Serves 1

3 tbsp raw oat groats
1 tsbp ground flax seed
1 tbsp acacia fiber
2 tbsp walnuts (or any other nut you have in the house)
1 tbsp raw cacao nibs
1-2 tsp agave nectar
1-2 tbsp coconut butter
1/2 cup kefir or yogurt
handful of berries (blueberries, raspberries, blackberries, cherries)

  1. Grind the oats in a small coffee grinder into a fine powder. I like the Magic Bullet with the chopping blade, because I use it for everything, and it’s already on the counter.
  2. Pour the oats in a bowl or a to-go container. Add the next 6 ingredients (flax seed to coconut butter) and mix.
  3. Add the kefir and stir thoroughly, making sure all of the oat powder gets wet. Dry powdered oats are disgusting.
  4. Toss a handful of berries on top.
  5. This has to sit for at least 20 minutes. That’s why I take it to go. You can make it the night before and leave it in the refrigerator. If you do, don’t add the fruit until right before you eat it.
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15 Comments

13 Comments

  1. FoodRenegade  •  Apr 17, 2009 @6:19 pm

    I do something similar, but I *always* let it soak overnight! That way, you can be sure to break down the phytic acid in the raw oats. Phytic acid is an anti-nutrient that binds with minerals like calcium and magnesium in the gut and prevents your body from absorbing them. Soaking the grain in an acidic medium overnight (like kefir, yogurt, or buttermilk — hence buttermilk quickbreads like pancakes & biscuits) releases the enzyme phytase, which breaks down the phytic acid so that your body isn’t being robbed of important vitamins & minerals!

    Thanks for submitting this post to Fight Back Fridays!

    Cheers,
    KristenM
    (AKA FoodRenegade)

  2. Carolyn  •  Apr 17, 2009 @6:23 pm

    I never actually get to eat it in 20 minutes. It’s usually a few hours. I make it at around 6 am and eat it around 11-12, when I get a break. Hopefully, I’m letting it sit long enough.

  3. Reeni  •  Apr 17, 2009 @9:53 pm

    Thanks for all the informative and healthy information!!

  4. Sophie  •  Apr 18, 2009 @3:59 am

    MMMMM…Carolyn, you read my mind,… My normal breakfast is like this! Easy, yet so healthy & delicious! I adore Kéfir!! It’s taste is like buttermilk but much more healthier & tastier!

    I love to add broken linseeds, blueberries or mango’s & dried fruit as well. I vary every time, depending on which fruits are in seaon. I add Kéfir or my sheeps yoghurt! I have had posts like this too on my foodblog, filed under breakfast!

  5. Motherhen68  •  Apr 18, 2009 @3:21 pm

    Gosh, doncha just love the Magic Bullet blender? I used mine yesterday to mix up the stuff for lacto-fermented ketsup then used another cup to puree some kale for green smoothies. Later on in the day, I made a smoothie in another cup. So much easier than the food processor or the blender!

    Thanks for the comment on my blog. I’ve been enjoying your posts for a short while, but I’m liking what I read. :)

  6. portugueseflavours  •  Apr 19, 2009 @6:09 am

    I liked very much all information you gave me in your blog about healty food in a breakfast, Very interesting.

  7. Natasha - 5 Star Foodie  •  Apr 20, 2009 @12:10 am

    Thanks for the info on all the healthy ingredients! The oatmeal sounds excellent!

  8. Berni  •  Apr 21, 2009 @8:27 am

    What a fantastic breakfast, coconut and oats are such a great combo. I found your site from the comments over at 31DBBB, can’t wait to read more :)

  9. Dana McCauley  •  May 12, 2009 @9:48 pm

    Raw oatmeal – interesting! And I thought that steel cut oats were the epitome of healthy. Thanks for the tip!

  10. Holly@dates dried fruit  •  Jun 28, 2009 @8:42 pm

    I will give it a try, but I am not too excited about the dry oatmeal. I envision myself choking on it.

  11. Carolyn  •  Jun 28, 2009 @9:09 pm

    The oatmeal isn’t actually dry. It soaks in the kefir and becomes the same texture as if you cooked it.

  12. Amanda Rose  •  Aug 8, 2011 @2:04 pm

    This is a really interesting idea. I’m not a raw oatmeal type, but I may have to try this one. Thanks.
    Amanda Rose´s last blog ..Water Kefir Grains My ComLuv Profile

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