In this episode of Healthytarian Living, host Evita Ochel shares a simple recipe for a breakfast meal idea - soaked almond, fruit & spice steel cut oats. This is a vegan, and mostly raw meal.

Video Content

  • knowing where to get your ingredients and what kind
  • recipe steps and how to put it together
  • nutrition information and benefits of the meal
  • how to modify the recipe to suit your needs

Meal Characteristics

TYPE: Breakfast
PREP TIME: < 10 mins
SERVINGS: one (multiply all quantities to make more servings)

  • 100% Plant-based / Vegan
  • Wheat-free
  • Gluten-free (use gluten-free steel cut oats)
  • Peanut-free
  • Soy-free
  • Corn-free
  • Refined sugar-free

Goodies Needed

Tools Needed

Meal Nutritional Benefits

Oats

  • provide healthy carbohydrates, fiber, and protein, and are naturally low in fat
  • provide phytonutrients and antioxidants
  • provide vitamins, specifically most B vitamins
  • provide minerals, especially manganese, molybdenum, selenium, phosphorus, chromium, magnesium, zinc, iron, and copper
  • support optimal health, weight, healing, and prevention
  • support cardiovascular and digestive health
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, refer to the oats overview on World’s Healthiest Foods
  • Health Tips: Avoid processed oat-containing foods, like sugary granola bars. Choose organic oats, as conventional oats are at high-risk of glyphosate contamination. Choose organic stone-ground oat flours for highest safety and nutrient integrity.

Apple

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, including vitamin A, C, E, K, and some B vitamins
  • provides minerals, including potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports digestive system and immune system health
  • supports healthy blood sugar, blood pressure, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Almonds / Almond Butter

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, E, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, selenium, and manganese
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases
  • Tips: Choose organic and raw almonds and almond butter, as conventional almonds and roasted almonds have pesticide, toxin, and other health concerns.

Cinnamon

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
  • provides vitamins, including vitamin A, K, and some B vitamins
  • provides minerals, especially calcium, potassium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports optimal digestion and immune protection
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Raisins

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin C, K, and most of the B vitamins
  • provide minerals, especially potassium, phosphorus, calcium, magnesium, and iron
  • support optimal health, energy, weight, healing, and prevention
  • support the nervous, immune, and digestive systems
  • protect against cardiovascular disease, including cholesterol and blood pressure problems

Comments, Questions, or Feedback

To share comments, questions or feedback, visit the video’s YouTube page.