The opportunity to indulge in a satisfying and nutritious breakfast is usually reserved for the weekends, yet breakfast is easily the most important meal of the day. A balanced breakfast of whole foods gives your body the energy it needs to match the physical and mental demands of the day. It can also normalize blood sugar, which, when chronically imbalanced, can lead to a host of other problems.
Now that the weather is cooler, warm foods are important to heat your body from the inside. This twist on the traditional Chinese breakfast congee is a fertility friendly porridge made with gluten free steel cut oats. While traditional congee is made with rice, it can be high in arsenic – high enough to advise pregnant women and infants to utilize alternative grains (if you choose rice, stick with California-grown basmati). Steel cut oats will keep you fuller longer than the traditional rolled oats and are lower on the glycemic index.
Overnight oats is nothing new but when you add fertility-promoting fats, antioxidants and food herbs, this simple breakfast becomes a satisfying meal especially tuned to reproductive function. Please use organic when possible, especially with the berries.
Ingredients (serves one)
1/4 cup gluten free steel cut oats
1 tbsp chia seeds
1/2 cup milk (coconut or almond)
1 cup water
1 tsp honey or maple syrup
1 tbsp almond butter
1 tsp maca powder
Sprinkle of cinnamon
Blueberries or raspberries
Slivered almonds and goji berries
Glass mason jar
Place the steel cut oats into the jar then pour in the milk and water. Add almond butter, honey and maca powder. Place the jar in the fridge. The next morning the oats will have softened to a nice chewy consistency. Pour the jar contents into a pot, heat on low. Remove and sprinkle with berries, nuts, goji berries and cinnamon. Eat slowly.
Written by Dr. Carla Vidor – to schedule an appointment, call 424-744-8366.