Updated: Aug 17, 2022
An easy to make, delicious, nutritious breakfast for all the family.
200g rolled oats (gluten free if appropriate)
200ml organic cow’s milk (goat, soya, almond, coconut or hemp milk are all fine depending on sensitivities/health requirements)
50g natural yoghurt with no added sugar. (Skyr natural yoghurt is recommended as it’s high in protein. Or use Greek yoghurt-5 percent or sheep’s/goat yoghurt.
Coconut or soy if dairy-sensitive/or on a no-dairy diet. Opt for a sugar-free one but note coconut yoghurt is very low in protein, so add some nut butter for example to make it more filling).
1 large granny smith apple, cored and roughly grated (optional)
½ tsp vanilla extract
Juice of 1 lime
60g walnuts, (lightly toasted) and roughly chopped
Or seeds e.g., flax or chia or mixed seed/nut mix
Your choice of fresh, poached or roasted seasonal fruit – plums, peaches, apples, pears, rhubarb, fresh (or frozen) berries
Add cinnamon (good for blood sugar control)
Put the oats in a large mixing bowl and add the milk and the juice (the latter is optional). Stir and leave aside for 10 minutes to soften. You can leave them to soak overnight in the fridge, which will soften them up a bit more, but it's not necessary.
When ready to serve, add the yoghurt, grated apple/berries/fruit of choice, plus the vanilla and fresh lime juice
Add the walnuts or other nuts and seeds.
Stir and transfer to serving bowls.
You can also adjust this for winter, should you want a warm breakfast. You can heat up the oats, then add grated apple/berries, nuts, seeds and the other items, plus yoghurt on top (for extra protein).
Adding some ground flax (and reducing the amount of oats) is good for anyone trying to keep their carbohydrate levels low and for keeping blood sugar levels more even/staying fuller for longer.