10 Ways to Make Your Salad More Nutritious

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10 Ways to Make Your Salad More Nutritious by Sprout RightSalad greens piled high on your plate is always a welcome dish. A mix of iceberg lettuce with cucumber and tomato can be revolutionized so that your salad becomes a super healthy meal or accompaniment. Try adding some tasty and healthy extras like:

  1. First, start with a variety of greens. Choose from spinach, peppery arugula (also known as rocket), endive, mustardy watercress, chicory, and radicchio and super healthy greens of kale, chard and beet greens. Herbs of basil, cilantro, parsley or dill also can be torn and thrown in the mix.
  2. A handful of nuts add some crunch, minerals and essential fats. Try almonds—whole or bashed, walnuts, pecans, brazil or pine nuts.
  3. A staple to any veggie dish or salad are seeds. Toasted or plain, sunflower, pumpkin, sesame, are the high in essential fats too.  Try poppy seeds for a nice change too.
  4. For a sweetened bite, dried fruit adds minerals including iron.  Choose from raisins, dried apricots, cranberries (look out for ones that are coated in sugar though) blueberries or cherries.
  5. Summertime is all about berries and soft fruits.  Fresh from the market or your back yard, raspberries, blueberries, strawberries or blackberries are all a powerhouse in antioxidants and vitamin C.  Other lovely additions of pear, apricot, plum, watermelon, cantaloupe or honeydew.
  6. A salad needn’t have leaves in it.  Fresh vegetables can make up the bulk of any salad, mixed with rice, quinoa or noodles.  Create a rainbow on your plate of red, yellow, orange or green peppers, green beans, peas, avocado, asparagus, red or spring onions, tomato, broccoli, mushrooms, cucumber, corn, cauliflower or carrots with or with out green salad leaves.
  7. Make your own croutons from whole grain Mary’s Sticks and Twigs crackers.  Packed full of seeds and taste, they add a nice crunch to the mix.
  8. A sprinkling of your favourite cheese can make a salad.  Try blue, Stilton, feta, grilled halloumi, herb crusted goats cheese, fresh buffalo mozzarella or bocconcini.
  9. Protein to round off and balance your meal of chicken, fish, quinoa, beans, hardboiled egg or cheese above.
  10. And to top it all off, a lovely light dressing that compliments your creation.  Here’s one that’s fast and easy to make, and stores well.

Simple Salad Dressing

3/4 cup (175 mL) olive oil

1/3 cup (75 mL) lemon juice or apple cider vinegar

2 tbsp (30 mL) agave syrup or honey

Salt and pepper

Mix all ingredients in a jar, shake well before using.

This article originally appeared on iVillage.


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Homemade Granola Bars are a Healthy Snack

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Homemade Granola Bars on SproutRight.comIt’s a scenario we’ve all been in before – its 3pm after a Saturday of sports and activities, long car rides and errands. The kids start out getting a little whiny, but by the time you pull into the driveway they are full out angry … or “hangery” that is! It’s a situation you can avoid by packing a healthy snack full of protein and nutrients that will satisfy hunger, which will quell the whining, and give your kids a boost of energy to make it through until dinner.

Our Go Faster Granola Bars is a favourite recipe amongst Sprout Right families. These homemade granola bars pack protein, fibre and just a bit of sweet to satisfy mid-afternoon munchies. They are easy to tote around in your purse – try stuffing a few bars into a re-usable sandwich bag for after sports when kids need quick fuel to keep their blood sugar stable, and to repair muscle tissue.

Here is the basic recipe for our Homemade Granola Bars, but feel free to make them your own. Mix up the add-ins for a recipe that is unique to your family. And because they are homemade, you can be sure they don’t have added sugar, preservatives, unhealthy fat and excess sodium (all which can be found in your store-bought granola bar varieties).

Homemade Granola Bars by Sprout Right: Go Faster Granola Bar Recipe

1 cup Nature’s Path Millet Rice Flakes cereal

1 cup whole rolled oats

3/4 cup dried fruit (raisins, chopped dates, apricots)

1/4 cup sunflower, pumpkin, or sesame seeds

1/4 cup chopped almonds

1/2 cup brown rice syrup

2 tbsp coconut butter or unsalted butter

1/4 cup almond butter

1. Mix cereal flakes, rolled oats, dried fruit, seeds, and almonds in a bowl.

2. Gently heat brown rice syrup, coconut butter, and almond butter in a large saucepan until melted and smooth. Add dry ingredients to saucepan and quickly stir well to coat. Press into an 8-inch (2L) square pan.

3. Refrigerate for at least 1 hour and cut into squares. Store at room temperature.

Makes about 16 bars,

Vary the different types of dried fruit and seeds you choose to use. The possibilities are endless! Enjoy.

Here are more healthy snack ideas.

Be Careful when Buying Supplements at Big Box Stores

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Warning About Big Box Supplements on SproutRight.comWow have you heard about this? The New York Times revealed recently that the New York State Attorney General’s office has sent Cease and Desist letters to retailers of big box supplements; this call to action demands that top retailer brands remove the cited supplement products from their shelves. This after a study of some big brand supplements revealed that the herbs the label claimed were in there, weren’t actually in there. And that fillers and other undisclosed ingredients were found instead.

This is a very unnerving finding, but not altogether surprising. Big box stores, which is where these were found, sell cheap supplements that carry the price they do for a reason. In the US (where this happened) there is an honour system in place, where the brands are trusted that what’s on the label is actually in there, until proven otherwise. In Canada it’s completely different. We are very strict when it comes to our supplements, herbs and homeopathics. So  the answer is not to avoid supplements altogether, but to be a conscious consumer when it comes to the brands you choose to buy.

I chatted with Jerry Agar about this finding on NewsTalk 1010 recently. You can listen to my segment here (I come on at 50:45). I talk about what an NPN number is and why you should look out for it when buying supplements in Canada.

For Sprout Right clients, I have done all the research and have had training on all that we recommend, so you don’t have to. I recommend quality supplements from companies who have invested in the research that validates their product – the ingredients that go into it and the way in which it benefits the body. Yes, you pay more for these supplements but you are assured that you really are getting a healthy and safe product, that will give you the benefits that validate your whole reason for taking them. Here is a case of “getting what you pay for,” as sad as that is.

I also strongly recommend that you book a consultation with me before choosing to purchase a supplement (sometimes all we need is 15 minutes together). I know it is easy to order online through the Sprout Right shop, or to grab a Genestra product from your favourite health food store. But a personal one-on-one consultation allows us to evaluate whether the product is right for you or another member of your family, and it allows us to go through appropriate dosage requirements. There is no one size fits all prescription and I have spent many years working with the manufacturers of these products to learn all that I can about their safe use.

This is a topic close to my heart and this post is one that I hope has opened your eyes to the potential harm drugstore or generic supplements can do, plus the way in which you can be tricked into buying a supplement that is “made of houseplants.” Do your research, be an informed consumer, and of course, always come and chat with me when you need some advice. I am happy to do the legwork of making sure only the best product is available to my clients.

 

photo credit: Nutritional supplements via photopin (license)

Truffle Salt Popcorn Recipe

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Healthy Truffle Salt Recipe on SproutRight.comMaking healthy changes towards better eating doesn’t mean you have to eat bland food! Take a look at Lianne’s favourite popcorn recipe, which is not only a healthy treat but also tastes fantastic.

1/3 cup popping corn

3 tbsp coconut oil

truffle salt to taste

In a medium to large saucepan, melt the coconut oil until it’s hot and bubbles around one test kernel. Pour in the remaining, cover with a lid and let pop until you hear 2 – 3 seconds in between pops. Pour into a large bowl and sprinkle with truffle salt while it’s still hot. Add more melted coconut oil as you would butter, if you like!

Learn more about salt – we’ve got a post on it here.

photo credit: Day 52- Poppin’ Corn! via photopin (license)

Do Sugary Drinks Cause Early Puberty in Girls?

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Soft Drinks Can Cause Early Puberty in Girls - Healthy Pop Alternatives by SproutRightNew research is out suggesting just that: girls who drink more than 1.5 sugary drinks a day got their first menstrual period earlier than girls who consumed less. TWEET THIS!

Scientists have been looking for reasons why girls today are starting their menstrual cycle earlier than girls in the past. It is important, because the early on-set of menses can bring with it some health concerns; girls who matured earlier have an increased risk of breast cancer later in life. This study that looks at the effect of fizzy drinks is an important piece in uncovering the largely unknown reason why girls in developing countries are maturing at a younger age. The reasons why the effects are seen are unknown, though researchers think it has to do with the high sugar content in fizzy drinks.

But it shouldn’t come as a big surprise to us, as awful and scary as these results are. We never recommend that any child (ok, anyone for that matter!) consume pop. Recently, Lianne spoke about issues of diet pop on Talk1010 Radio, and why you should avoid artificial sweeteners. Well here’s new reason to steer clear of pop completely (there are so many reasons, don’t get us started).

We believe that people reach for pop out of habit, and like all habits, you can modify your routine to reach for something healthier instead. Your taste buds slowly follow suit, and cravings subside. Prevent kids from picking up the habit: offer nutritious alternatives starting at a young age. Focus their diet on real foods that are unprocessed and nutrient-rich. For you or your little one, grab one of these healthier options instead.

Click to Tweet: Healthy Alternatives to Pop on SproutRight.com

Flavoured Water 

Water doesn’t have to be boring! I love flavouring my water with whole fruits, vegetables and spices. Some good variations:

  • Cucumber, Mint and Lemon;

  • Lemon and Lime;

  • Cucumber and Strawberry;

  • Raspberry.

Or try your own! The sky’s the limit, really.

Club Soda with Orange Juice

To replicate the fizz of pop,  try club soda with a splash of orange juice (fresh pressed is the best!)

Kombucha Tea

And our favourite alternative is probiotic-rich kombucha tea, that boosts gut health, tastes great and gives you the satisfying fizz of pop. Click here for our recipe, or buy a bottle at your fave health food store.

And on a serious note, if you are worried about your daughter’s consumption of sugary drinks, let’s sit down and talk about how to talk with her about healthy food choices.

Book a one-on-one consultation.

You might also like to read: Childhood Obesity: What We Need to do to Make a Change

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5 Breakfasts to Keep You Going to Lunch

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Better Breakfast on SproutRight.comBreakfast can be full of flavour and beneficial calories, instead of the fast toast and smear of butter, or bagel and peanut butter you might otherwise reach for. Fast, simple and yummy breakfasts can keep you going until lunch time with the right fibre, protein and fat combinations. Here are a few suggestions for a powerful way to start your day. These breakfasts can be prepped in advance, made in bulk or whipped up that morning.

Overnight Oatmeal

Fast and simple and a one pot wonder. You can make a big batch on Sunday, and heat up portions throughout the week.

1 ripe banana, mashed or half a grated pear

1/2 tablespoon chia seeds

heaping 1/3 cup rolled oats

1/4 teaspoon cinnamon

2/3 cup milk; almond rice or dairy

1/3 cup water

1 tsp cinnamon and a sprinkle of ginger

Put all the ingredients into a saucepan and cover. Put in the fridge overnight. Warm through on medium heat stirring frequently. If it thickens up too much, add more water or milk. Add more spices, seeds, dried fruit or a drizzle of raw honey.

Chia Pudding

Chia seeds are a powerhouse of protein, fibre, calcium, iron, vitamins and essential fats. It might seem like an odd thing to eat seeds and milk, but this is a meal or snack that will appeal to the whole family.

1/3 cup white chia seeds

1 1/2 cups milk

2 tbsp maple syrup

1/2 tsp vanilla

Put all the ingredients in a medium jar. Cover with a lid and shake it all up.

Put in the fridge. Go back in an hour or so and shake it up again. Leave it overnight.

In the morning, pour about a cup into a bowl, add blueberries or other fruit, nuts or seeds.

Be sure to drink lots today as these seeds are fantastic fibre.

Blender Pancakes 

Anything that can be made in my blender is a good thing. Fast, simple, and with just one thing to wash. I came across this one weekend, made a massive batch and ate them all week long. They are so filling so you won’t need as many as your mile high stack.

2 cups gluten free oats

1 1/2 cups vanilla almond milk

1 large ripe, organic banana

1/2 tsp cinnamon

1 tbsp raw honey

1/4 tsp sea salt

1 tsp pure vanilla extract

1 1/2 tsp baking powder

1 large egg

coconut oil or butter for cooking

Place all ingredients (except egg and coconut oil) in a blender and blend until smooth. Add egg and pulse a few times.

Heat a frying pan over medium heat and melt a teaspoon or two of coconut oil. Pour 1/4 cup batter and cook for abotu 2 – 3 minutes each side.

*Batter can become thick, so continue to add more milk if needed

Egg and Avocado Wrap

Protein, good fats and greens. Win-win all around. This only takes a few minutes to make. Colourful, filling and ticks all the nutrition boxes for a powerhouse breakfast.

Beat two eggs in a bowl and pour into a greased hot pan. Scramble until cooked through.

Add a handful of spinach and allow it to wilt slightly from the heat.

Remove from heat and pour egg and spinach mixture into a whole grain wrap.

Top with a few slices of avocado. Add 2 tbsp of salsa.

Roll up, and enjoy!

Breakfast Bar and Fruit

For anyone who is a slave to the granola bar, this is for you. Most store-bought bars are carb-rich and keep you going only until mid morning (if you are lucky). These Go Faster Granola bars with an apple or orange on the side makes for a super speedy and portable on-the-go breakfast, and it will last and last.

Eat breakfast like a king, lunch like a queen and dinner like a pauper for the best energy and balance throughout the day.

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Throw out the Diet Soda: The Dangers of Artificial Sweeteners

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Throw out the Diet Soda: The Dangers of Artificial SweetenersWarning! What follows will completely turn you off of Diet Soda, and every other product out there that contains Artificial Sweetener. You may have heard that these man-made products can be harmful to the body, but do you really know why? I’m here to tell you exactly what’s going on when your ingest this yuck, and why your goal for 2015 should be to go artificial-free.

What is Artificial Sweetener?

An artificial sweetener is an un-natural food additive that mimics the taste of sugar. Many processed products, which are trying to be low-fat, low-calorie, low-sugar or no sugar, are made with an artificial sweetener like saccharin, sucralose and asparatame. Clever marketers know that you are looking for taste from products you THINK won’t put on the pounds; take out fat and sugar and what do they add? Artificial Sweetener. These products can be found in yogurt, ice cream, soda, baked goods, chewing gum, candy and more.

Artificial Sweetener is just that … artificial. And it contains nothing that your body actually needs (no nutrients)!

Artificial Sweeteners Cause Weight Gain!

The ironic thing about artificial sweeteners and their promise of “low calorie” and “weight loss” is these products actually induce weight gain! The San Antonio Heart Study found that people who drank diet pop regularly had higher instances of weight gain and obesity. Other research results suggest that these artificial sweeteners alter the pleasure centers of the brain in response to sweet tastes; you are unlikely to feel satisfied and likely to continue eating. Overindulgence can really pack on the pounds. Anecdotally, many people who struggle with sugar addiction report that artificial sweeteners enhance their cravings for sweets.

Artificial Sweeteners Put You at Risk for Diseases

One interesting study showed that artificial sweeteners induce glucose intolerance by altering the gut environment. After 7 days of consuming artificial sweetener, the bodies of test subjects could not process glucose properly. Glucose intolerance is a precursor to Type 2 Diabetes.

Other research suggests that artificial sweeteners alter your metabolism, putting you at risk for weight gain, as well a metabolic syndrome (increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels). To reveal more of the risks of regularly consuming artificial sweeteners, some studies have looked at the link between consumption and heart disease; and you guessed it, research shows that drinking diet soda, as well as sugar-filled drinks, increases your risk for vascular events. Metabolic syndrome is a cluster of symptoms that raises you risk for heart disease; avoid artificial sweeteners and too much sugar and you could reduce your risk.

So What’s the Answer? 4 Strategies

It’s a simple one. Just. Say. No to artificial sweeteners.

- Reach for full fat plain yogurt; if you want something sweet, try pureed fruit or a drizzle of raw honey.

- Limit ice cream cones to warm summer nights, when you buy at the ice cream store.

- Don’t drink your calories! Flavour water with raspberries, strawberries, cucumber, lemon or mint or reach for a herbal tea, even if you need a little drop of honey or small spoon of coconut sugar.

- And try to control your sweet tooth by turning away from sugar completely; sure it sucks for the first day or two (it is an addictive substance, expect some withdrawal) but the truth is it gets easier and easier; expect cravings to subside and when you do indulge, to discover that the sweet you once thought was just right, is now too sweet for your liking.

For more on artificial sweeteners, listen to Lianne chatting with Jerry Agar on Newstalk 1010 (listen around 47:50)

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Antioxidant Rich Red Wine and Chocolate – Oh How They Stain

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One of the key dinner parties of the year is Christmas dinner. This year, I had two lovely friends and my two daughters to cook for. I went all out and cooked Beef Wellington (as a non beef eater, this was big), the perfect roast spuds, greens, made our usual profiterole tower, served gorgeous (antioxidant rich) red wine and bubbles. Everything was just perfect.

Lianne's OxiClean Experience on SproutRight.com1

Bear with me as I turn back the clock to a week or so before, when I was at a friend’s house for a holiday gathering. Cocktails and vino were flowing. We were all standing around chatting, and somehow the hostess managed to pour red wine down herself without really knowing how it happened. It splattered on her new suede boots, her pure wool sweatery jacket and of course all over the floor. Someone grabbed what they could find and mopped it up with her fave tea towels, without thinking.

As we all stood there looking at the hostess, covered in red wine, everyone had a suggestion for how to deal with her boots, gorgeous sweatery jacket and tea towels. Someone said use white wine, someone said use soda, someone else said use OxiClean. Someone in the background said to just drink more wine! That got a chuckle and raised the worried mood for a moment.

Outside we went, with white wine and soda in hand. We started with the soda water, and can you believe it? Every last drop came out of her suede shoes and the wool of her jacket. We were amazed. I had heard that soda water worked well on red wine spills, but the proof was so cool to see.

Back in we went and showed everyone how well she cleaned up. Then we looked at the tea towels and decided that they were worth saving. (They were a One of A Kind show purchase the previous year).  After some discussion amongst the guests, the verdict was to get out the OxiClean. The experts said to make a bucket of warm water, add the powder and put the tea towels in to soak. Those of us who hadn’t experienced either a red wine spill (mine makes it in my mouth) or OxiClean Versatile Stain Remover, were eager to see how it worked. About half an hour and an After Eight cocktail later, we all decided that we needed to see if it was as good as what the TV commercials showed.

We went to the bucket – cocktail in hand – and were blown away by what we saw. Or didn’t see. All the stains were gone. The tea towels were totally back to their original state; except a stain or two that were already there. So we decided to put them back in the bucket and see if the rest would come clean. I left shortly after that so heard through the grapevine that they ended up looking better than before the red wine! I was impressed.

Back to my Christmas Day: after preparing the Beef Wellington, and having my daughters creating (and learning how to create!) the profiterole tower, just about every one of my tea towels were either covered in fat, chocolate or other kitchen stains. I wasn’t happy, but that’s the price to pay for having my kids create what I’ve made myself over the years. I wasn’t about to start complaining in the middle of the festivities.

Lianne's OxiClean Experience on SproutRight.com2

After all the plates were licked clean (the Wellington was outstanding), games were out and ready to play, I nipped downstairs to my laundry room and did as we had done a couple of weeks before. I got a bucket, filled it with warm water and poured in a scoop of OxiClean powder. I swirled it around until bubbles formed and put all my dirty, dirty tea towels in to soak. I felt like I should be filming it, as it was my own experiment.

I forgot about them until the next day. I thought I’d come back to some of the colour stripped too. Low and behold, all the white stripes were white, the turquoise strips as they should be. All the chocolate stains were gone. As with my friend’s towels, they were in better shape than before they were used to mop up chocolate from all surfaces, including small hands.

I’m hooked.

And will now have stain-free everything in my house!

Lianne's OxiClean Experience on SproutRight.com3

If you have stains to remove (and seriously, who doesn’t?) you can find OxiClean Versatile Stain Remover at Walmart and Shoppers Drug Mart locations across Canada, and be sure to check out the OxiClean Facebook page for more stain-fighting tips.

 

This post was brought to you by OxiClean Versatile Stain remover, however the images and opinions are my own. For more information please visit http://oxiclean.ca/.

Should I eat fish during pregnancy?

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Should I eat fish in pregnancy? The answer on SproutRight.com
I get this question a lot: is fish safe to eat while I am pregnant (or breastfeeding) and my short answer is … YES! Not only is it ok to eat fish in the prenatal period, it is also highly beneficial to your baby’s developing brain.

Fish, in particular oily, fatty fish like salmon, is rich in DHA. Your baby needs DHA for the development of her brain and eyes. You need DHA to safe guard your memory, concentration and mood during the exhilarating and  exhausting 9-months of pregnancy.

Now, I know you have heard and read about facts and rumours about contaminants in fish, and this has you asking: but is all fish safe and should I be limiting my intake? Here are a few things to note about fish consumption in pregnancy:

- Some studies have revealed levels of mercury in fish. These levels are highest in big fish, you know the ones highest on the fish food chain. Big fish include tuna and shark. It is best to limit your consumption of fish that have greater levels of mercury;

- A recent study suggests that the beneficial nutrients in fish may safe guard the developing brain from any ill-effects of mercury consumption. This is a very important finding, as it suggests that even if there are small amounts of mercury in the fish we eat, the beneficial nutrients actually counteract any effects. Again suggesting we need to be eating fish;

- The study found no link between mercury levels and a child’s intellectual development. Studies like this may urge governments to revisit the rule: only eat 2  servings of fish a week, and I certainly welcome this change. In this video for The Loop, I talk about the importance of fish in pregnancy, including that an ideal amount of DHA for the developing body is around 3lbs of fish a day! Don’t worry, a supplement works well too;

- It is still best to avoid raw fish in pregnancy, as this may contain contaminants. If you are a sushi lover like me, reach for the cooked fish instead;

- If you have little ones at home, or as your baby grows into a toddler, you might find that a picky eater won’t touch a nice piece of grilled salmon. That’s ok. Try fish cakes or fish pie instead! And always involve your kids in the process of making dinner. This is my number one tip for getting kids to eat what’s in front of them. If they helped make it, trust me, they are more willing to eat it.

So the bottom line: eating fish is important. Choose well and eat 2-3 servings a week of oily fish like salmon, or a lake-caught white fish. And supplement with a good fish oil, like Super DHA Liquid to really ensure your DHA levels are optimal for brain development.

Check out our fish cake recipe here or in the book Sprout Right Nutrition from Tummy to Toddler.

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5 Ways with Oats

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5 Ways with Oats on SproutRight.comA recent study out of Harvard supports what we’ve known for decades––a bowl-full of oatmeal each morning does you good. Although, we’ve always regarded oatmeal as a healthy breakfast, this study is the first of its kind to look at the long-term effects of eating oats.

The study followed 100,000 people for 14 years, measuring various health outcomes and variables. Participants were healthy at the start of the research, in 1984, but by the study’s end, 26,000 had died.

Researchers found that those who ate a diet rich in whole grains – including oats, quinoa and brown rice – seemed protected against many diseases, including heart disease.

The bottom line: for each ounce (28g) of whole grains eaten each day, the risk of death reduced by 5% and heart disease-related deaths by 9%. Previous studies have shown that whole grains (not their refined counterparts), boost gut flora and lower blood pressure. A particular substance in oats has also been shown to lower cholesterol. Very good and promising results are very good, very promising indeed.

So you know eating your oats is good for you! Here are 5 tasty ways to get the beneficial nutrients in, while not getting bored with the same old breakfast.

Gluten-Free Coconut Oat Pancakes

These small cakes cook up to a rich golden-brown. The coconut flour makes them dense, protein-rich and filling.

1 ½ cups ground oats*

1 tsp baking powder

¼ cup coconut flour

1 ½ cups non dairy milk

1 Tbsp coconut sugar (Optional) or honey?

Coconut oil

Begin by mixing together ground oats (*grind whole flake oats in a food processor for a few minutes until a flour forms) with baking powder. Stir in coconut flour. Add non-dairy milk of your choice (try coconut milk!). Add an optional tbsp of coconut sugar. Mix lightly to combine. The batter will be thick.

Drop in small batches on a hot skilled greased with coconut oil. Cook until golden-brown and set.

Soaked Oats (two ways)

Did you know you can also soak whole flake oats overnight in water for a healthy, fast warm- and-go breakfast option. This is particularly good in the warm weather months when you want your oatmeal, but don’t want to cook it every day. Make a large batch on a Sunday or Monday and keep in a container to warm through–with some added  milk, the rest of the week. Try adding chia seeds and frozen blueberries for an extra nutrition kick.

A soaked Swiss style muesli keeps well for about five days. Make on the weekend and eat straight from the fridge or container at work. Mix up the recipe below and prepare for the whole family.

Lovely Soaked Muesli 

(From Sprout Right Nutrition from Tummy to Toddler)

1 cup oats

1 cup quinoa flakes

½ cup mixed seeds (flax, sunflower, pumpkin)

¼ cup chopped dried apricots

¼ cup chopped raisins

Handful chopped dried fruit, nuts or seeds that you like.

Combine all ingredients and store in an airtight container in the fridge or freezer.

To prepare, put a handful of dry mixture into a bowl. Grate in some apple and cover with milk of your choice. Cover the bowl and refrigerate overnight. Add extra fresh fruit and milk before serving.

Go Faster Granola Bars

(From Sprout Right Nutrition from Tummy to Toddler)

Our Go Faster Granola Bars combine oats with brown rice syrup for a quick and easy breakfast that you can take with you to work. Enjoy with your favourite fruit or smoothie. You’ll be full for hours!

Smoothie

Add a heaping tablespoon of cool, cooked oatmeal (from above) in your morning smoothie. It’s said oatmeal sticks to your ribs, and this smoothie will too! It’ll keep you fuller for longer easing your afternoon cravings for the usual munchies.

What’s your favourite way to enjoy oatmeal?

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