How much nutrition do you think is hiding in this pretty, fun and tasty bowl? You may be surprised...
Protein: 15g
Calcium: 148 mg
Potassium: 1301 mg
Folate: 7 mg
Iron: 1.7 mg
Fiber: 19 g
Vit A: 23 IU
Vit C: 85 mg
Vit E: 4 mcg
Phytosterols*: 65mg
* Phytosterols, also known as plant sterols, are cholesterol-like molecules found in plants, such as whole grains, fruits, legumes, and vegetables. When phytosterols are ingested, they interfere with the synthesis of cholesterol. As your body produces cholesterol, and the excess bad cholesterol remains in the body, there's nothing to prevent it from building up in your arteries. Phytosterols greatly reduce the production and absorption of bad cholesterol.
Ingredients:
For the oatmeal:
- 1 1/4 cup thick rolled oats
- 2 cups water
- pinch of salt (optional)
For the rest:
- 1 cup strawberries (fresh is best, but frozen, unsweetened and thawed works too)
- 3/4 cup raw cashews
- 3/4 cup water
- 1/4 cup coconut milk
- 1/4 tsp vanilla extract
- 2 TBS date or coconut sugar
- 1/4 cup golden raisins (if you can find Hunza raisins these are nutritionally superior)
- 1/4 cup raw sunflower seeds
- 1/4 cup chopped raw walnuts
Directions:
- Get the oatmeal started by combining oats and water in a medium sized pot.
- Turn the heat to medium-high.
- As soon as the water starts to simmer, immediately remove from the heat and cover the pot.
- Let the oatmeal absorb the water off of the burner. This will take about 15 minutes.
- In the meantime, place the strawberries in a food processor with 1 TBS of the date sugar and pulse until chunky, not totally pureed.
- Place cashews, 3/4 cup water, remaining 1 TBS of date sugar, coconut milk and vanilla into high powered blender and blend until smooth.
- Put the cashew mixture into a small bowl and fold in 1/2 of the pulverized strawberries.
- When the oatmeal has absorbed all of the water, stir in the remaining strawberries, sunflower seeds and walnuts.
- Serve the oatmeal with the strawberry/cashew cream.
Serves 2. Enjoy!
Helyn's Notes: Whenever you make oatmeal I have learned one rule of thumb that really helps... LEAVE IT ALONE. I mean, don't be stirring it while it cooks. The less you touch it the less gooey it will be and the more the oat flakes will remain intact, giving it a much nicer consistency. I also always try to find "thick rolled" oats as they hold their shape better and are less gooey.
