Hearty Oat Breakfasts: fiber rich and good for Fall


The cool night air is spilling over into our mornings; soon it will be hanging on to our daytimes… Fall is here!  Put away your tee-shirts and release those comfy sweaters from their hibernation.

While we enjoy gluten free oats year-round because they are a great fiber rich, whole grain gluten free option, we especially enjoy them in Fall and Winter for their warming properties.  I love preparing oatmeal for my children as a nutritious breakfast.  On days like today when our oldest goes straight from school to gymnastics, it gives me great joy to power him up in the morning with one of these oat meals.  Adding quinoa to our oats is a simple way to ensure that we are protein rich and ready to face the day!  Quinoa is a good source of manganese, magnesium, iron, copper and phosphorus.  The fiber in these recipes is also impressive… through my personal tally based on the dry weight of our starting ingredients, the Apple Oat Meal contains about 9 grams of fiber per serving(5 from the oats, 3 from the quinoa, 1 from the apple).  9 grams is about 1/3 the RDA for most people.  Not bad for a bowl of oatmeal!

The American Heart Association guidelines for daily fiber intake vary by age.  To give you an idea of what you need and what your children need, check out these numbers: 

Gender/Age Fiber (grams)
1–3 years (19 grams)
4–8 years (25 grams)
9–13 years: Female: (26 grams); Male: (31 grams)
14–18 years: Female: (29 grams); Male: (38 grams)
19-50 years: Female: (29 grams); Male: (38 grams)
50+: Female: (30 grams); Males: (30 grams)

 The recipes I share with your today use seasonal fruits with oats and quinoa.  One recipe starts with leftover, cooked, unseasoned quinoa and the other starts with raw quinoa and cooks the seed along with the oats.  Both take about 15 minutes from start to finish, so you can easily get this nutritious breakfast on the table even on a busy morning!

Enjoy!

Harvest Apple Oat Meal

Harvest Apple Oat Meal
(makes 4 servings)
2 cup gluten free oats
4 cups water
½ cup organic raisins
1 cup cooked quinoa
maple syrup, optional

Apple Cream
1 organic apple, quartered or chopped
½ cup raw cashews, soaked if necessary

Place oats, raisins and water into a pot. Cook over medium heat for 10-12 minutes. Stir occasionally to ensure that the oats don’t burn and everything cooks evenly.

To make the apple cream, place nuts and apple in your Vitamix and blend until smooth and creamy. If you are working with a regular blender, soak the cashews in ½ cup water for an hour before blending and chop the apples before adding them to the blender. You may need to add more water to get a creamy consistency if you use this method, but it is equally yummy (it just takes some prep time.)

Stir the cooked quinoa into the oats and spoon into your serving bowls. Drizzle with maple syrup if desired and top with a dollop of the apple cashew cream.

 

Peaches and Cream Quinoats
(makes 3-4 servings)
½ cup quinoa, rinsed
1 cup gluten free oats
3 ripe peaches, diced
3 cups water

Cashew Cream
1 cup raw cashews
1 ½ cups water
2 medool dates, pit removed

Place grains, water and half of the diced peaches into a pot. Cook over medium heat for 15 minutes. Stir occasionally to ensure that the grains don’t burn and everything cooks evenly.

To make the cream, place nuts, water and dates in your Vitamix and blend until smooth and creamy. If you are working with a regular blender, soak the cashews and dates in the water for an hour before blending. You may need to add more water to get a creamy consistency if you use this method, but it is equally yummy (it just takes some prep time.)

Spoon grains into your serving bowls and top with the cashew cream. Enjoy!

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This entry was posted in apple, Breakfast, Cashew, Family Friendly, Fruit, oats, peach, quinoa and tagged , , , , , , , . Bookmark the permalink.

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