Chef Mark Allison's Column Oats, Orange & Kiwi
April 22, 2019
Oats are among the healthiest grains on earth. They're 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, they are known to help lower blood sugar levels. Studies have shown that people with heart disease benefit from oats because the beta-glucan fiber is effective at reducing both total and LDL (aka "bad") cholesterol levels.
Oats are also a really good source of complex carbohydrates, protein, and healthy fats.
One half cup of uncooked oats contains 28 grams of carbs, 6 grams of protein, 3.6 grams of fat and 4 grams of fiber, but only 166 calories. Enjoy!
2 cups oats
3 to 4 cups coconut milk or almond milk (depending on how thick you like your oats)
2 tablespoons maple syrup
¼ teaspoon ground cinnamon
2 oranges (clementine's would great), peeled and sliced into rounds or chucks
2 kiwi fruits peeled and sliced into rounds or chucks
1 tablespoon your choice of unsalted nuts or seeds
How to make:
Combine the oats, coconut milk, maple syrup and cinnamon in a medium saucepan.
Cook on a low heat for 8 to 10 minutes.
Remove from the heat and divide the oats equally between 4 breakfast bowls, then top with the fruit and scatter over nuts or seeds.
Chef Mark .
Copyright © 2018, 2019 Mark Allison