Oats, Orange and Kiwi
Oats are among the healthiest grains on earth. They’re a gluten-free, whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Sometimes they can be contaminated by other grains, so please read the label before buying. Studies show that oats and oatmeal have many health benefits. For diabetics, oats may help lower blood levels. Studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels helping people with heart disease.
A half cup of oats contains only 303 calories and 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat, and 8 grams of fiber. The added bonus are the following vitamins, minerals, and antioxidant plant compounds:
• Vitamin B1 (thiamin): 39 percent RDI
• Vitamin B5 (pantothenic acid): 10 percent RDI
• Manganese: 191 percent RDI
• Phosphorus: 41 percent RDI
• Magnesium: 34 percent RDI
• Copper: 24 percent RDI
• Iron: 20 percent RDI
• Zinc: 20 percent RDI
• Folate: 11 percent RDI
• Plus, smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
A breakfast like this made with almond or coconut milk and topped with kiwi fruit and oranges gives you a delicious dairy-free and gluten-free breakfast that will kick start your engine and have you raring to go all day.
Oats, Orange and Kiwi
Serves 4
Ingredients:
2 cups oats
3 to 4 cups coconut milk or almond milk, depend on how thick you like your oats
2 tablespoons maple syrup
¼ teaspoon ground cinnamon
2 oranges (clementine’s are best), peeled and sliced into rounds or chunks
2 kiwi fruits, peeled and sliced into rounds or chunks
1 tablespoon your choice of unsalted nuts (Peanut powder used in photo.)
How to make:
Combine the oats, coconut milk, maple syrup and cinnamon in a medium saucepan. Cook on low heat for 8 to 10 minutes. Remove from the heat and divide the oats equally between 4 breakfast bowls. Top with the fruit and scatter over nuts.