A naturally sweet, satisfying and nutritious start to fuel your morning
Top with any fruit or nuts you have handy
This is my all time favourite start to the day as it really satisfies that morning hunger, it's quick to prepare and powers me through the morning. It's also high in fast & slow absorbing protein making it the perfect meal after a morning workout.
Layer oats with shredded apple & yoghurt
Dairy is an important source of nutrients, particularly calcium, of which yoghurt is a wonderful source.° Additionally, as the majority of lactose is converted to lactic acid, it is well accepted by those who are lactose intolerant.
LSA can be purchased from the health food section of the supermarket or you can make your own. I actually use ground pepitas (pumpkin seeds) in mine as they are super high in iron.
°Women's average daily requirement of calcium is 1000-1300 mg per day.
My best friend in the kitchen. Ensuring correct portion sizes without scales is quite difficult!
Ingredients 1/3 cup wholegrain rolled oats
2/3 cup water
1 medium apple, grated
200g reduced fat yoghurt (Jalna or Chobani is great)
1 Tbs LSA (ground linseed, sunflower seeds & almonds)
1/4 tsp cinnamon
Combine oats and water in a small saucepan. Heat on medium until boiling, lower heat to low-medium. Stir occasionally until water is absorbed, the oats are creamy and come away from the sides when stirred (about 5 minutes). Remove from heat.
Beginning with the oats layer into a medium sized bowl, next evenly distribute the grated apple over the oats and top with yoghurt.
Sprinkle with LSA and cinnamon plus any other nuts and fruit you have handy.
Nutrition information per serve:
Energy 1696 kJ, Saturated Fat 4.3 g, Carbohydrates 53.6 g, Sugar 33.5 g, Protein 18 g, Sodium 137 mg, Cholesterol 19 mg, Fibre 7 g, Calcium 374 mg