I love green smoothies. They always make me feel healthier and more energized afterwards. Probably because I load them with a ton of superfoods. They are great for a summer breakfast but when it starts to get chilly, I’m honestly not craving a frozen concoction. So how do you get the healthy deliciousness of a green smoothie but with more warmth and comfort? This is where I’m here to help. This healthy oatmeal recipe is packed with nutrients and superfoods. Also, tastes really good. It’s my chocolatey and super filling health concoction for those long winter months.
My secret to making the oatmeal as healthy as a smoothie is powders. I can’t put spinach, kale, or any other vegetables in my oatmeal because, let’s be real, it would be nasty. So I use a few superfood powders in my healthy oatmeal recipe that I know will give me a huge health kick in the butt. Since I buy these powders online, usually in bulk, I am able to keep my costs down as opposed to buying at the local health food store.
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Health Benefits of the Recipe Powders
I’m not going to say put these random powders in your smoothie without explaining why. The powders I’ve listed above have insane health benefits.
This chocolatey superfood is packed with nutrients. Some of the health benefits are (source):
- 40 times the antioxidants of blueberries
- It is an amazing source of iron, packing 7.3mg per 100 100g. For perspective, 100mg of beef has 2.5mg and spinach has 3.6mg.
- A great source of magnesium (the calming vitamin)
- More calcium than cow’s milk
- A natural source for the happiness chemicals serotonin, tryptophan, tyrosine and phenylethylamine
This Peruvian plant is a cruciferous vegetable like broccoli, cabbage, and kale. It’s health benefits include (source):
- Increases libido (move over chocolate, you got some competition)
- Reduces erectile dysfunction
- Boosts energy and endurance (which is why I love it for breakfast)
- Contains flavonoids which have been shown to improve mood and reduce anxiety
- Improves blood pressure
- Natural antioxidants in the body, such as glutathione and superoxide dismutase. These fight off free radicals, which can damage the cells of your body
- Reduces menopause symptoms
- Improves learning and memory (I can definitely use help on the memory front)
The worst tasting powder of the bunch, it’s no surprise that it’s packed with benefits for your body and mind. Spirulina is a blue-green algae that is insanely healthy. The health benefits include (source):
- Gram for gram, spirulina may be the single most nutritious food on the planet. One tablespoon of spirulina powder contains:
- Protein: 4 grams
- Vitamin B1 (thiamine): 11% of the recommended daily allowance “RDA”
- Vitamin B2 (riboflavin): 15% of the RDA
- Vitamin B3 (niacin): 4% of the RDA
- Copper: 21% of the RDA
- Iron: 11% of the RDA
- It also contains magnesium, potassium and manganese and small amounts of almost every other nutrient that you need.
- 1 gram of fat – including both omega-6 and omega-3 fatty acids in about a 1.5–1.0 ratio
- The quality of the protein in spirulina is excellent and comparable to eggs (which are often quoted as the perfect protein source). It gives you all the essential amino acids that you need.
- The main active component in spirulina is called phycocyanin which gives it its bluish green color. This guy fights free radicals and inflammation.
- Lowers bad LDL cholesterol and triglyceride levels (great for people with or at risk of heart disease)
- If you have bad LDL cholesterol, spirulina can protect it from oxidative damage. This process is called lipid peroxidation, which is a big driver in heart disease.
- It may have anti-cancer properties. In an animal study, it was shown to reduce the occurrence of cancer and tumor size. In a study with people who had precancerous mouth lesions, 45% saw their lesions disappear.
- Reduces blood pressure
- Can fight against anemia in adults
- Improves muscle strength and endurance by minimizing exercise induced oxidative damage
- Lowers blood sugar levels
This final powder is nutrient heavy hitter like the powders before it. It has even been called the miracle tree. It’s health benefits include (source):
- Contains the following nutrients:
- Vitamin A
- Vitamin B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- Folate and ascorbic acid (vitamin C)
- Protects skin and hair
- Protects the liver (for those of you who like a few drinks with friends on a Friday night)
- Contains some properties that might help prevent cancer. Once of these being niazimicin.
- Is great for your stomach. It has been shown to help with stomach issues like constipation, gastritis, and ulcerative colitis. It also has antibiotic / antibacterial properties that may help prevent the growth of pathogens (Salmonella, Rhizopus, and E. coli). Finally, the high vitamin B content helps with digestion.
- It makes your bones healthier. Since it is loaded with calcium and phosphorus it helps your bones stay strong. Also, its anti inflammatory properties help battle arthritis.
- Helps with depression, anxiety, and fatigue (so the ultimate mood helper)
- Improves blood sugar levels
- The antioxidants in Moringa help prevent heart disease
- Reduces blood pressure
- Protects your kidneys
- Improves eye health
- Can help treat anemia and sickle cell disease
You can clearly see that these powders and going to seriously power up your oatmeal. Now, to the part you’ve been waiting for, the actual healthy oatmeal recipe.Print
The Ultimate Cancer Fighting Healthy Oatmeal Recipe
- Prep Time: 3 minutes
- Cook Time: 6 minutes
- Total Time: 9 minutes
- ¼ cup Steel Cut Oats
- 1.5 TBSP Cacao Powder
- ½ tsp Maca Powder
- ½ tsp Spirulina Powder
- 1 tsp Moringa Powder
- ½ Scoop of Chocolate Protein Powder (I prefer a vegan one with extra greens because I’m all about getting nutrients wherever I can)
- Dash of Lava Salt (or a high quality salt of your choice, lava salt is very flavorful so you only need a tiny bit)
- Almond Milk (or milk of your choice)
- 1 TBSP Almond Butter (or fat of choice like Peanut Butter or Coconut Oil)
- 1 tsp of Maple Syrup or Raw Honey
- Fresh berries
- Sliced almonds
- Heat ¾ cup of water in a pot on the stove until it boils
- Once the water is boiling, add ¼ cup of oatmeal. Cook for 5 to 7 minutes stirring frequently.
- Add your powders; cacao, maca, spirulina, moringa, protein powder, and dash of salt
- Mix the powders into the oatmeal adding as much almond milk as you want to get the texture that you prefer
- Add your almond butter and honey and mix thoroughly
- Top with as many berries and sliced almonds as you prefer
This recipe can be easily made in larger portions if you are making breakfast for others.
If you decide to remove some of these powders or replace them with others, my one suggestion is that you keep the cacao. It’s like a healthier and better tasting cocoa powder. You really need it in the oatmeal because it masks the tastes of the other adaptogens. Honestly spirulina is disgusting by itself, but you can’t taste it with the cacao.
- Serving Size: 1 Person
Although there are many benefits to using these plants, please consult your doctor before adding any supplements to your diet.
Here’s to healthy breakfasts!