Oatmeal is my absolute favourite thing to eat. It’s super nutritious and filling and there are so many ways to take your oat bowl to the next level! I’ve been particularly interested in increasing my dietary intake of omega-3 fatty acids and collagen as of late, so this is a fun alternative to throwing them into a smoothie/ taking a capsule. Let’s get down to business and talk about the benefits of oats, collagen and flax.
Oats are an amazing source of quality carbohydrates and fibre. Loaded with important vitamins, minerals and antioxidants, you really can’t go wrong with a warm bowl of porridge in the morning! Whole oats are loaded with beneficial plant compounds called polyphenols. They’ve been shown to help reduce blood pressure and provide anti-inflammatory properties among other benefits. Oats also contain soluble fibre which have been shown to reduce LDL and total cholesterol levels, decrease blood sugar and insulin response, increase satiety for foods (helps you feel full longer), increase growth of good gut bacteria, and may lower the risk of heart disease and certain cancers. Wanna hear more? TOO BAD. You’re gonna!
Collagen. It’s the new avocado toast, amirite?! So what’s all the fuss about? As we get older, we produce less collagen in the body and we begin to see the signs of age. Wrinkles? Yes. But it’s not all about your crows feet. Adding collagen to your daily regimen helps strengthen hair and nails, helps maintain healthy joints, supports weight management, contains a nice little punch of protein (9g per serving in the one i take) and yes…may help revitalize, firm and smooth skin. You need to take this stuff daily to see the benefits, friends. Find a brand you like, give it a go for 6 months and report back. I’ve been on the collagen train for about 3 years and LOVE IT. Still waiting to start Benjamin Button’ing my way to 40 though. (It’s good…but I mean, so is Botox…there’s a limit to its benefits lol) The one benefit I wanted to discuss in more detail is collagen’s ability to reduce intestinal permeability for better gut health. You’ve all heard the term leaky gut. Gas, bloating, chronic fatigue, allergies, poor immunity, auto-immune disorders, joint pain and brain fog can all be silent and often overlooked as a product of a leaky gut. It’s a weakened intestinal lining that can allow foreign invaders like bacteria and viruses to flow into your blood stream. No fun. I’ve been on a journey to heal my own gut for the past year and I can say with certainty that I’m much better today than I was six months ago. Collagen is loaded with glutamine, an amino acid that can improve intestinal integrity by repairing damaged gut lining and thus reduce the subsequent chronic inflammation that can wreak havoc on the body. I’m here for that!
Lastly, we tackle flax. Flax seed is high in Omega-3 fatty acids, fibre, vitamins and minerals. It’s a great source of Alpha-linoletic acid (a mostly plant based Omega-3) which is an essential fatty acid you obtain from the food you eat. ALA has been shown to decrease the risk of heart disease, and lower risk of stroke. Flax seed is also high in the nutrient lignans. Lignans are a powerful nutrient with antioxidant and estrogen properties which may help prevents certain cancers such as breast and prostate. Flax is also high in dietary fibre, thus improving your digestive health, and may lower cholesterol and blood pressure. It’s a great addition to any diet and a perfect source of Omega-3’s especially for you vegans and vegetarians out there. Heart health is the name of the game, pals!
Ok. That was a lot of info, I know, but it’s good to know what and WHY you’re putting something into your body. Stay informed, friends. I gotchu.
Here’s a boujee oat bowl that will make all of your friends jealous.
Sincerely,
Les xo
Ingredients:
- 1/2 cup gluten free oats ( I use Bob’s Red Mill)
- 1 1/4 cup unsweetened almond milk (or milk of choice. You cans also sub water here)
- 2 tbsp ground flax seed (I use Bob’s Red Mill)
- 1 heaping tbsp collagen (I use *and love* Organika Enhanced Collagen)
- 1/2 tsp vanilla
- pinch of sea salt
- 1 tsp cinnamon (plus extra for banana)
- 1 banana
- 2 tsp coconut oil
- unsweetened coconut yogurt (I use Yoso)
- 1tbsp almond butter
- toppings of choice (Ie. slivered almonds, bee pollen, cacao nibs, hemp hearts, maple syrup, almond milk, bee pollen)
Method:
In a saucepan over low heat, add liquid, oats, flax, collagen, vanilla, salt, and cinnamon. Stir consistently until you reach desired consistency of oats. I like a mushier oat so i cook them a little longer. remove from heat and allow to thicken.
In a frying pan, add coconut oil and over medium heat, sauté sliced bananas and sprinkle with cinnamon (you could add a little coconut sugar here to caramelize). In a large breakfast bowl, scoop out oat mixture and top with coconut yogurt and bananas and drizzle almond butter. Top with you favourites. I usually add toasted almond slivers, cacao nibs, hemp hearts, bee pollen, a splash of almond milk and a little maple syrup. Perfect little brekky to keep you going until lunch!
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