This is a spin-off of my High Protein Cinnamon Oatmeal. Instead of concentrating on adding protein, I’m adding FAT! This fat is coming from coconut butter and whole milk Greek yogurt. You’re still getting protein, but if you wanted to you can still add in some of the vanilla whey that I used in the other recipe. The whole point is to slow down the glucose/insulin response to eating the high-carbohydrate dish–oats! If you’re worried about the saturated fat content because of what we’ve been brainwashed into thinking, then read my Managing Cholesterol article and you can also check this bit out that saturated fat can actually positively affect the lipid profile!!!
In my opinion, oats are one of the very few actual beneficial grains that are good for the body. They are very high in beta-glucan fiber and help support a good lipid profile. Well, it is if we don’t add a lot of sugar and other bad things to it like granola, sugar, etc. I used to eat this every morning, however, in a test in the last half of 2022, I learned of the importance of eating different foods in a meal AND meals during the day in this order: Fiber > Fat > Protein > Carbohydrates. So now I eat oatmeal for LUNCH! That’s right! It sounds strange, but it actually works out very well!
Of course, you can add things to or modify this, but I have a reason for every ingredient that is used.
- Ceylon Cinnamon because it contains 250 times LESS coumarin than “regular” Cassia. Read more about this and why it is important.
- Chia Seeds deliver a massive amount of nutrients and health benefits with only a few calories. It is best to soak these so you can absorb the most nutrients and possibly not get dehydrated when digesting as they absorb a crazy amount of water.
- If you substitute the yogurt or optional whole milk with low-fat varieties, you’re defeating the purpose! The fat will satiate you more and as noted above, there are positive benefits to using full fat!
I normally sweeten this with monk fruit extract, but I will sometimes use a tablespoon of local honey.
- 1 Microwavable Bowl
I specifically use certain ingredients and will link to them. I have valid reason(s) for choosing those items. Substituting other types may not yield the best nutritional results. Quality of ingredients matter!
Soaked Chia Seeds
- 1 tbsp Chia Seeds
- 2 tbsp Warm Water
Oats & Water
- .5 cup Bob's Organic Extra Thick Rolled Oats (Any THICK oat will work. Steel cut is best but will take longer to cook.)
- .75 cup Water or WHOLE Milk (You may need more or less. Experiment.)
- 1 tbsp 100% Raw Coconut Butter
- 1 tsp Ceylon Cinnamon (About 1 tsp. I just sprinkle A LOT on the surface. )
- 3 tbsp Plain Greek Yogurt (Grassfed Whole Milk)
- 1 tbsp Ground Flaxseed (Use FRESHLY ground flaxseed, or pre-ground but from the freezer after opening so they aren't rancid!!! )
- 10 drops Liquid Monkfruit Extract (Only if you need to sweeten this up.)
- Combine 1 tbsp Chia Seeds in 2 tbsp Warm Water and let soak and add last.
- Pour .5 cup Bob's Organic Extra Thick Rolled Oats and .75 cup Water or WHOLE Milk (or WHOLE milk) into a large microwavable bowl. Place in microwave and cook on high for ~2:30 depending on your microwave power.
- Add 1 tbsp 100% Raw Coconut Butter first to the cooked oatmeal so it can melt into it.
- Then add 1 tsp Ceylon Cinnamon, 3 tbsp Plain Greek Yogurt (Grassfed Whole Milk), and 1 tbsp Ground Flaxseed. Stir well.
- Finally add in and stir the soaked chia seeds. IF desired, add a few drops of 100% liquid monkfruit extract as a sweetener.