Nutrition & Recipes
Toasted Tropical Oatmeal
Jul
Toasted Tropical Oatmeal is the oatmeal recipe to send all other oatmeal recipes to the back of the line. It’s sweet and coco-nutty, satiating enough to fill you up but light and tropical enough for summer’s hottest days.
Life has taken a turn for the crazy (good), this month. I opened a studio yesterday, I’m designing a nutrition course launch and the sun is out – which means it’s nearly impossible to stay indoors and get stuff done. But for me, having more tasks in my schedule usually means I get more done…I have to manage my time and fill every moment. I’ve been slacking on giving you guys recipes lately, so I thought I’d share this super simple, healthy oatmeal recipe (yes, oatmeal in June!).
I’m up and out the door super early on Mondays, so by the time I get back for breakfast (and COFFEE), I’m usually starving. This Tropical Oatmeal recipe sprouted from foraging in my pantry and finding a couple of my favorite ingredients: organic hemp seeds and organic coconut flakes.
Organic Hemp Seeds
If you are a vegetarian, hemp seeds should be on your radar – they are a complete plant protein, with 15 grams of protein in 1/4 cup. If you are not a vegetarian, hemp seeds should still be on your radar – because they are nutty and delicious and a great source of energy.
Beyond the protein, whole hemp seeds (or hearts), are rich in essential fatty acids (they are technically nuts) and fiber. They improve digestion, they may decrease your risk of heart disease and they reduce symptoms of PMS (yay).
Organic Coconut Flakes
Coconut flakes are subtly sweet and nutty, and add great texture to oatmeal. Most of the calories in coconut flakes are saturated fats, specifically medium-chain trigylcerides. MCTs are easily digested and metabolized, which means that it’s less likely to be stored as body fat and more likely to be used as energy.
Manuka Honey
Manuka honey is a specific raw from New Zealand. The health benefits and antimicrobial benefits of honey raw honey are tremendous, and Manuka honey tends to shine even among the best. The UMF, Unique Manuka Factor, is the global standard of measuring the antibacterial strength of this type of honey. Look for it on labels when you shop at your local specialty food store.
Toasted Tropical Oatmeal
Ingredients
- 1/2 cup Rolled Oats (do not use quick cook oats)
- 1 pinch salt
- 1 cup water
- 1/2 teaspoon Manuka honey
- 1 teaspoon organic hemp hearts
- 1 tablespoon organic coconut flakes
- 1/3 banana sliced
- 1/4 cup mango sliced
Instructions
- In a small sauce pan, add rolled oats. Toast on medium-low heat 3-4 minutes, until oats start to smell nutty and are just starting to brown.
- Add water and salt and turn heat to high. Bring to a boil. Reduce heat to low and simmer 4-5 minutes, stirring occasionally with a wooden spoon, until oats are cooked and creamy.
- Add Manuka honey and stir to combine.
- To serve, transfer to a bowl and top hemp hearts, coconut, banana slices and mango.
Ingredient + Cooking Tips
Toasting Oats (yes, it’s worth it)
If you’re wondering whether step 1, toasting the oats, is necessary, the answer is a resounding YES. Toasting the oats before you simmer them does a couple of things. First, it releases an irresistibly nutty quality that you can’t otherwise get with rolled oats. Second, it helps to keep a bit of bite to the oats, even after they’ve been simmered. Subtle, but worth the extra 3-4 minutes.
Milk Substitutes
For an even creamier and richer breakfast, use almond milk or coconut milk instead of water to simmer your oats. Alternatively, use half almond milk and half coconut. Almond milk adds a bit of protein, and coconut milk really intensifies that “tropical” aroma and flavor.
Like this recipe? If you are looking for more protein packed recipes, I’ve got 10 more for you right here.
