#breakfastgame

CREAMY OATS & COCONUT MILK PORRIDGE [RECIPE + BENEFITS] 

1 cup oats: it is said the soluble oat fibre, beta-glucan, significantly lowers cholesterol, boosts the immune system's response to bacterial infection, and helps lower blood pressure. Unique oat antioxidants promote heart health, helps stabilise blood sugar, protect against breast cancer and childhood asthma. Extremely rich in manganese [for bone production, collagen production in youthful looking skin, and UV protection] and molybdenum [for essential bodily enzyme activity]. Good source of phosphorus [also known as DNA glue], copper [essential for energy production] and biotin [for supple, hydrated skin]. 

2 cups coconut milk: noted as being rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Antiviral and antibacterial destroying a wide variety of disease causing organisms. Lactose free. 

1 heaped tsp cinnamon: said to promote heart health, help regulate blood sugar, improve cognitive processing, brain healing and function, and Parkinsons protection. 

0.5 tsp nutmeg: reported to be anti-fungal, anti-depressant, aphrodisiac, digestive, and carminative. Good source of copper, potassium, calcium, manganese, iron, zinc and magnesium. Also rich in vitamin C, folic acid, riboflavin, niacin, vitamin A and many flavonoid anti-oxidants like beta-carotene and cryptoxanthin. 

2-3 strawberries: said to be an excellent source of vitamins C and K, and a good source of fibre, folic acid, manganese and potassium. Contains significant amounts of phytonutrients and flavanoids which makes them bright red. Used historically to help with digestive ailments, teeth whitening and skin irritations. Their fibre and fructose content may also help regulate blood sugar levels by slowing digestion and the fibre is thought to have a satiating effect. Leaves can be eaten raw. The vibrant red colour of strawberries is due to large amounts of anthocyanidin, which also means they contain powerful antioxidants and are said to protect against inflammation, cancer and heart disease. 

1 handful of blueberries: a good source of vitamin K. They also contain vitamin C and E, fibre, manganese and other antioxidants (notably anthocyanins). Blueberries’ high antioxidant content also make them great for heart health. A study in 20012 of 93,000 women found those who ate three or more portions of blueberries and strawberries a week [compared with once a month or less] had a 32% lower risk of a heart attack. Blueberries are great for improving memory. They have a high water content and are considered great for anti-ageing, your skin and cells. 

1 kiwi: a nutrient dense food, meaning they are high in nutrients and low in calories. The possible health benefits of consuming kiwis include maintaining healthy skin tone and texture, reducing blood pressure and preventing heart disease and stroke. Its phytonutrients protect DNA. Excellent source of vitamin C. Eating vitamin C-rich fruit such as kiwi may confer a significant protective effect against respiratory symptoms associated with asthma such as wheezing. The protective properties of kiwi have been demonstrated in a study with 6- and 7-year-old children in northern and central Italy. The more kiwi or citrus fruit these children consumed, the less likely they were to have respiratory-related health problems including wheezing, shortness of breath, or night coughing. These same antioxidant protective properties may have been involved in providing protection for these children. 

1 tsp honey: an excellent source of energy at just 17 grams of carbohydrates per tablespoon. The natural unprocessed sugar — fructose and glucose — directly enter the bloodstream and can deliver a quick boost of energy. Honey’s anti-inflammatory effects and ability to soothe coughs has led to the belief it can also reduce seasonal allergy symptoms. It is also thought that through delivering small amounts of pollen to the body, over a period of time it acts like a vaccine against pollen related allergies. The sweet nectar is loaded in antioxidants that may help prevent cellular damage and loss within the brain, preserving memory function. 

2 heaped tsp chia seeds: excellent source of omega-3 fatty acids for non fish eaters. While it remains unclear whether a diet rich in omega-3 fats may help protect against dementia or related conditions, some research has found omega-3 fats may help protect against heart disease. The NHS suggest that a healthy diet should include at least two portions of fish a week, including one of oily fish. 

2.5 cups mineral water: Most tap water contains some minerals. For example, if you drink two liters of water a day, you could be getting around 10 to 15% of your daily calcium requirement and up to a third of your required magnesium just from the water you drink. I drink mineral water mainly to avoid fluoride, which is added to the water supply here in the West Midlands. 

This porridge is a great way to start the day right? This is how I make ours... 

METHOD:

Bring water to the boil 

Add milk, oats, cinnamon, and nutmeg 

Whisk and bring mixture to boil

Turn heat down to simmer for 5-10mins, stirring regularly

Wash and prepare strawberries, kiwi and blueberries as desired

Serve porridge immediately once cooked, adding honey to taste

Finally, sprinkle chia seeds over porridge [and make funny faces with the fruit if you’re eight years old, or just really into that kind of thing]

Enjoy! 

WASTE NOT WANT NOT!