This is the breakfast I have been enjoying for over two years without ever getting tired of it and which keeps me full until lunch. It is fairly versatile, I change up the fruit regularly and if I have some unseasoned cooked quinoa or millet left I toss it in there as well. There are no added sugars but you could of course top it off with maple syrup if you like your oatmeal a little sweeter. I find that a warm breakfast keeps me full for much longer than a cold one.
for 1 person:
80g of oats or a mixture of different grains
(I use a store bought version with oats, wheat, spelt and popped amaranth that comes without any added sugar or dried fruit)
about 1/2 tablespoon each of:
buckwheat, sesame seeds, flax seeds (and/or chia seeds) and oat bran
1/2-3/4 tablespoon of unsweetened cocoa or cacao
about 300ml of milk (I like oat milk and soy milk best)
Optional: 1/4 teaspoon of cinnamon
fruit of choice such as an apple and a handful of frozen cherries
Mix all the ingredients for the oatmeal and the milk together the night before and put it in the fridge to soak. Let the cherries defrost in a seperate bowl. In the morning, heat the oatmeal in a small pan – you might have to add a bit more water or milk if the mixture is too dry (how much liquid you need depends on how mushy you like your oatmeal as well as the absorbing qualities of your ingredients – oat bran and chia seeds absorb more than say nuts). As it has been soaking all night, you don’t have to cook it, just bring it to a comfortable temperature to eat. Cut the apple into chunks. Scoop the oatmeal back into the bowl and arrange the fruit on top – you could also cook it together with the oatmeal, but I quite like the combination of hot and cold and I guess that it keeps the vitamins intact.
If I have the extra time in the morning, I finely grate a very small carrot (or half of a normal sized one) and mix it with the oatmeal before cooking. This is my „carrot cake oatmeal“, which also calls for cinnamon of course!
Sometimes I add about 1/2 teaspoon of psyllium husks to the oatmeal as they are great for the digestive system. You might want to add a little bit more water or milk as they soak up quite a bit of liquid.
Nuts, pumpkin seeds, cocoa nibs, coconut flakes also taste great in the mix!