Toasted Oatmeal with citrus compote

Good Morning! January is national oatmeal month. I am a total believer in starting your day with a delicious healthy breakfast like this toasted oatmeal with citrus compote. Personally, I think it sets the tone for the rest of my day. What better time to incorporate oatmeal into your diet, as most of us are working on our new year’s resolutions to eat healthier.  This bowl of toasted oatmeal with citrus compote is hearty and packed with fibre and vitamin C to keep you full all morning long.

Oats are a great way to start off your day.  They are healthy, hearty, and easy to make. I like to make a large batch of oatmeal on my meal prep days, to save a little time and ensure  we all have a healthy breakfast. Miss Q is slowly beginning to learn to like oats.  Toasting your oats brings out a  perfect nutty flavour, nothing like that old fashioned breakfast you remember as a kid.  Trust me this toasted oatmeal with citrus compote is nothing like your mama used to make. With all the dreary rain the West Coast has been getting, I decided to add a little sunshine to my mornings by adding a citrus compote to my toasted oats. This citrus compote is a combinations of cara cara, blood and naval oranges topped with pomegranate arils. I think we all could use a little extra vitamin C to support our immune system during the dreary winter months. Furthermore, oranges are a great source of folate, perfect for all you expecting mamas out there. I used unsweetened almond milk in this recipe but you could easily substitute any milk of your choice. Finally,  I like to sprinkle hemp hearts on top of my oatmeal, a little added plant based omega 3 to start my morning off on the right foot.

Oats with citrus compote

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Ingredients

  • 1 1/2 cups of large flake oats
  • 1 tbsp of coconut oil
  • 1 1/2 cups of unsweetened almond milk
  • 1 1/2 cups of water
  • 2 blood oranges
  • 1 navel orange
  • 1/2 cup of pomegranate arils
  • 2 tbsp of maple syrup
  • 1 tbsp of water
  • 1 inch of fresh giner
  • 2 tbsp Hemp hearts

Instructions

  1. In a large pot over medium heat melt coconut oil
  2. Add oats and toast for a couple of minutes, stir occasionally
  3. In a small sauce pan over medium heat bring maple syrup and water to a boil. Add ginger and simmer for a a few minutes. Remove ginger and allow syrup to cool for a couple of minutes.
  4. In a bowl small bowl combine oranges and pomegranate arils.
  5. Toss fruit in syrup.
  6. Add fruit to oatmeal and garnish with hemp hearts.
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http://www.zestnutrition.ca/toasted-oatmeal-with-citrus-compote/

Health Benefits of Oats

Not only do oats taste good but they are good for you! Oats are a good source of soluble fibre to help you feel full, stabilize blood sugars, and control cholesterol levels. Choosing the right oat can be a bit confusing with many varieties to choose from instant, to quick oats, to steel cut oats. When it comes to oats you need to read the ingredient list. Instant oats are highly processed and usually full of sugar, fillers like guar gum and artificial flavours.  Large flake oats ( also known as old fashioned oats) are quickly steamed and rolled, like steel cut oats, have their germ and bran intact, the most nutritious part of the grain. Steel cut oats are the winner when it comes to oats, they are whole grains and will keep you full all morning long, downfall they take the longest to cook. If you follow a gluten free diet you can still enjoy your oats, check the label to make sure they are pure and uncontaminated.

In addition to their high soluble fibre, oats are also a good source of B vitamins  (Thiamine and Riboflavin) and minerals iron, magnesium, and selenium.

Enjoy!

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