This delicious, fibre-rich porridge recipe is bound to make you a breakfast person. Taken from Amy Lanza’s Nourishing Vegan Every Day, it’s full of flavour, energy and essential nutrients, to set you up for the day ahead.
Oats are a fantastic breakfast food as they contain a soluble fibre called beta-glucan, which helps to lower bad cholesterol, as well as preventing sharp rises in blood sugar after eating. (A sugar rush followed by a crash is the opposite of what you want first thing in the morning!)
Chia seeds are full of fibre, antioxidants and omega-3 fatty acids, to keep your gut ticking and your brain, heart and blood healthy. Almond butter adds even more omega-3, as well as lots of mono-unsaturated fats, which help lower bad cholestrol and raise good cholesterol. Vitamin E in almonds is essential for skin health.
When apples are cooked, their soluble fibres break down, making them far easier to digest, promoting good gut health.
If you’ve got a sweet tooth, this may well be the perfect breakfast for you.
For the Sticky Apples
1 teaspoon coconut oil
1 apple, cored and chopped
1 teaspoon maple syrup
1⁄4 teaspoon ground cinnamon
For the Oatmeal
1 cup (100 g) oats
1 apple, grated
1 tablespoon (11 g) chia seeds
1⁄2 teaspoon vanilla extract
1 3⁄4 –2 cups (420–480 ml) plant-based milk
1 tablespoon (16 g) almond butter
1 teaspoon ground cinnamon
1⁄4 teaspoon ground ginger
1⁄4 teaspoon ground cardamom
A pinch of salt
2 tablespoons (30 g) coconut yogurt
2 tablespoons (32 g) almond butter
1 tablespoon (15 ml) maple syrup
1 teaspoon cacao nibs
1 teaspoon chia seeds
1 teaspoon chopped almonds
1. To make the sticky apples: Heat the coconut oil in a small frying pan over medium-high heat. Once hot, add the apple and cook for 5 minutes, until softening. Pour over the maple syrup and add the cinnamon. Cook for 5 to 10 minutes, until they are soft and sticky.
2. Meanwhile, make the oatmeal: Add all the ingredients to a medium saucepan; start with 1 3⁄4 cups (420 ml) of milk. Stir well. Bring to a gentle simmer and cook for 5 to 10 minutes, until thick and creamy. Add more, as needed, for your desired consistency.
3. Divide the oatmeal between two bowls, top with the yogurt, then the sticky apples. Drizzle over the almond butter and maple syrup. Sprinkle with the cacao nibs, chia seeds, and almonds. Eat right away. Once cool, leftover oatmeal will keep in the fridge for 1 to 2 days.
SERVING SUGGESTIONS AND VARIATIONS
For a nut-free version, use tahini and seeds instead of the almond butter and almonds.
Recipe taken from Nourishing Vegan Every Day by Amy Lanza (£19.99, Quarto), out now.
Image: Amy Lanza
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