Autumn apple & cranberry oatmeal

14:08



When the fresh-berry-topped overnight oats season is over, it’s time to switch to autumn-inspired oatmeal bowls. Since we try to base our diet on seasonal products, in the autumn time we choose local apples, plums, cranberries pumpkin and carrots over contaminated with pesticides imported strawberries.


Recently I’m also experimenting with high-protein recipes. Because of quite intensive trainings, our bodies have a higher demand for this nutrient component. Since we stay away from animal protein, I had to find the way to smuggle more protein-rich vegan foods in our everyday meals.

If you want to learn more about the protein and why the animal protein is so harmful for your health, I highly recommend you to reach for T. Colin Campbell’s book The China Study. The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health. In my opinion,  this is one of the most important books about nutrition ever written. If you, however, have no intention of reading the whole book (which is quite lengthy, by the way), here you can find the article about differences between animal and plant proteins.

Great vegan protein sources are for example nuts and nut butters, non-dairy milk and oats. Here you can find the list of top 10 non-animal sources of protein. Even if you’re not vegan, it’s really worth to think about cutting down products of animal origin in your diet. Remember, that you can do this and still get the protein your body needs for growth and maintenance.

Having that in mind, I created this autumn apple and cranberry oatmeal recipe. The addition of sour cranberries, sweet apples, aromatic cinnamon and salty creamy peanut butter makes the boring bland dish flavourful and interesting. Besides protein, it’s also rich in other nutrients, like fibre, calcium and health-promoting antioxidants (cranberries are a great source of antioxidants and vitamin C).

Autumn apple & cranberry oatmeal

Cinnamon oatmeal

Makes 2 portions

  • 2 cups of oats
  • 2 cups of plan milk (I used almond milk)
  • 1 tsp of cinnamon
  • 2 tbsp of maple syrup

Combine the oats, the plant milk, the cinnamon and the maple syrup in a saucepan. Bring to a boil, then reduce heat to low, and simmer until thick, about 5 minutes.

Apple and Cranberry sauce

Makes about 4 portions

  • 500 g of fresh cranberries (washed and drained)
  • 2 sweet apples (cored and shredded – leave the skin on- it’s the great source of vitamins and fibre)
  • 2 sticks of cinnamon (you can substitute them with ground cinnamon)
  • 3 tbsp of maple syrup

Place all the ingredients in a saucepan, add a splash of water. Bring to the boil, then reduce the heat and simmer until the mixture thickens. Take off the heat and leave to cool.

Topping

  • Nut butter (I used peanut butter)
  • Almond flakes
  • Apple slices
  • 1 cup of nuts (soaked overnight, I used the mix of brazil nuts, cashews and almonds)

Place the soaked nuts on the bottom of the jars (you can just use a bowl or a glass instead). Cover them with oats, than scoop a tbsp of peanut butter add the layer of apple and cranberry sauce. Top with apple slices and almond flakes.  





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