Oat Porridge with Nuts and Seeds

Goldilocks went on a trek through the forest she stumbled upon a house where mama bear, papa bear and baby bear lived. Mama bear had made hot porridge for her little bear family. Mama bear knew whats good for her family and so does your mama. Listen to your momma and get your first meal of the day right with four dollops of porridge. Start your day like you own it, like a BOSS! Make a bowl of porridge with oats, toss in some fruits, nuts, seeds or whatever the hell you have at home. The oats gives you some fibre, controls your blood sugar and no growling bear tummy till lunch.  

Here are the top healthiest nuts and seeds - Reference Source here

Almonds have as much calcium as milk, and contain magnesium, vitamin E, selenium and lots of fiber. They can lower cholesterol and help prevent cancer.

Walnuts are extremely good for your heart and brain, and contain ellagic acid a cancer-fighting antioxidant.

Cashews are rich in minerals like copper, magnesium, zinc, iron and biotin. They are actually a low-fat nut, and like olive oil, they have a high concentration of oleic acid, which is good for the ticker (your heart). According to Dr. Andrew Saul, one big handful of cashews provides one to two thousand milligrams of tryptophan, which will work as well as prescription antidepressant Prozac.  

Dates are natural sweeteners contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic  properties

Flax seeds Two tbsp of ground flax seed per day is ideal and easy to add to oatmeal or smoothies. It is the best source of parent omega-3s (better than fish oil) and Lignans, super anti-oxidants that help fight cancer. It also contains a lot of fiber and can reduce your risk of heart disease, stroke, and diabetes

Sunflower seeds also help prevent heart disease and cancer with phytochemicals, folate, Vitamin E, selenium and copper.

Pumpkin Seeds are great for your immune system with lots of antioxidants (carotenoids), omega-3 fatty acids and zinc.

Sesame Seeds are a good source of calcium, magnesium, zinc, fiber, iron, B1 and phosphorus.  They can lower blood pressure, and protect against liver damage. Sesame seeds have also been linked to prevention of many diseases like arthritis, asthma, migraine headaches, menopause, osteoporosis, and may even reduce PMS symptoms.

Oat Porridge

Serves 2

Time 10 Mins

Oats 1 C

Water, preferably hot 3 C

Nuts, Seeds, dried berries  2 tbsp

Salt a pinch

Honey, Optional 2 tbsp

Fruits fresh, chopped 1/2 C

Method

In a saucepan toast the nuts, seeds till slightly brown and fragrant 

Add the oats, using a spatula toast the oats for 2 mins to 3 mins

Pour water into the toasted oats and add a pinch of salt

Stirring occasionally cook till the oats absorb most of the liquid 

Pour the porridge into the bowl and garnish with more nuts, honey, milk if you like

*oats can be cooked in bulk and stored in fridge. Use hot water or milk to loosen the oats and add roasted/soaked nuts and serve

** Soaking nuts/seeds is healthier than toasting or roasting nuts/seeds