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One-Minute Healthy Plant-Based Vegan Breakfast

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I have this for breakfast quite often. I never get tired of it because I change up the toppings. It's also great as a quick snack!

Cold oats with blueberries and almond milk

Cold oats with blueberries and almond milk

Did you know that you don't need to cook your oats? Apparently, in some European countries, it's common to eat oats like we Americans eat cold cereal. They just pour them in a bowl and then add milk and sugar!

Old-fashioned oats (also known as rolled oats) are actually steamed during processing, so you can't really call them uncooked. Still, this was a foreign concept to me when I discovered it. But I'm so glad I did! Oatmeal is pretty fast to make but sometimes you just don't have time to pull out the pot, boil the water, etc. I find it much faster to make oats like cereal. So, what's involved?

Oats

I have tried both old-fashioned oats and quick oats for this.

  • Use old-fashioned oats or quick oats: Old-fashioned oats have a chewy texture, which I enjoyed, but I ended up finding that quick oats work better. Quick oats are just old-fashioned oats that have been chopped up a bit. They end up being less chewy and more smooth, with a porridge consistency.
  • Avoid instant and steel-cut oats: Don't use instant oats. That's a whole different thing, and not as healthy. Also, this won't work at all with steel-cut oats. Those definitely need to be cooked.

Sweetener

Let's face it, there has to be some sort of sweetener right? I used to add organic table sugar, but after hearing that it wasn't very healthy I switched to maple syrup. It's still processed but supposedly better than table sugar. The healthiest option would be to chop or mash up a few dates, but we're trying to be ultra-fast here. So, date sugar (ground-up dates) is probably the best solution.

Plant-Based Milk

There are lots of choices here: soy milk, rice milk, nut milk, and oat milk to name a few. Choose your favorite. I like unsweetened almond milk best.

Add-Ins

You can make a pretty tasty breakfast with just oats, sweetener, and plant-based milk. But if you want to take it to the next level here are a few things you could add:

  • Spices (cinnamon, cocoa powder, allspice, nutmeg, ground cloves)
  • Nuts (walnuts, slivered almonds, cashews, pistachios)
  • Nut butters (peanut butter, almond butter, cashew butter)
  • Seeds (ground flaxseeds, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds)
  • Fresh, frozen, or dried fruit (banana, apple, blueberries, raspberries, blackberries, strawberries, cherries, mango, raisins, dried cranberries, dried pineapple)

My Favorite Cold Oats Recipe

Ingredients:

  • 1 cup quick oats
  • 1 tablespoon date sugar
  • 1 tablespoon ground flaxseed
  • 1 teaspoon cinnamon
  • Almond milk to cover
  • 2 tablespoons walnuts
  • 1/4 cup blueberries (if frozen, thaw in the fridge ahead of time or hold under warm running water for a few seconds before adding to the bowl)

Directions:

  1. Add the oats, sugar, cinnamon, and flax to your bowl.
  2. Add the milk and stir.
  3. Top with nuts and fruit.
  4. Devour and smile!
dry ingredients in a bowl

dry ingredients in a bowl

Cold oats with blueberries and almond milk

Cold oats with blueberries and almond milk

Comments

Liza from USA on March 21, 2019:

You're welcome. I can't work out with an empty stomach. I tried it before and my head was spinning around. It was bad. So having something simple, such as a slice of banana bread, cereal, breakfast bar, or oatmeal helped me a lot!

Gene Ploss (author) from Buffalo, NY on March 21, 2019:

Thanks! I'm glad it was helpful to you!

Liza from USA on March 21, 2019:

This breakfast food is perfect! I love having something simple before doing my work out. Thanks for sharing, Gene.