Nutrient Rich Oatmeal to Kick-Start your Day

Kick-start your day with this nutrient rich oatmeal recipe to feel good, full of energy and ready to go! It’s cheap, fast and can be varied for your own preferences. If you want, you can prepare the oats in before a morning workout to eat afterwards, or the night before, it only takes a minute! We are using regular milk as that’s preferred here and there are no lactose intolerance issues otherwise any other milk can be used if you are vegan, lactose intolerant or just want to use a different milk source. We are also using frozen berries because it’s just more practical for us, if you want, fresh berries are also delicious to use.

Time: 2 mins to prepare overnight, 5 mins to prepare in the morning


  • 1/2 a cup of Rolled Oats
  • 3/4 cup of Milk, rice, almond, soya, whichever is your favourite
  • 2 squares of Dark Chocolate
  • A handful of frozen berries of your choice (we have blueberries and raspberries as they were on special)
  • 1.5 Tablespoons of sunflower seeds
  • 1 Tablespoon of Chia seeds
  • 1 Tablespoon of Ground
  • Ground Cinnamon
  • Fresh Ginger


Put the oats and milk onto a bowl, mix and then leave to rest in a fridge. You may need to add more/less milk or oats depending on how hungry you are and the consistency you like. You can leave it to rest overnight, for an hour while you workout, or just skip the resting step altogether if you wish. Soaking in milk, the oats will suck up the liquid and become all puffy.

Once it’s time to have breakfast, take the oats out of the fridge and the berries out of the freezer (to start thawing). If you need to, add a little bit more milk to the oats so that the consistency is a little bit too liquidy than desired. In a blender, blend the sunflower seeds and chia seeds together so that you can see that all of the sunflower seeds have been broken. Why? By grinding the seeds down you make them more digestible so that they don’t just pass through your body without adding nutrients.

Add the ground down seeds, along with the pre-ground flax seeds to the oatmeal. Now you will see why it needed to be a little bit more liquidy than you desired! Smash the chocolate (or cut it up quietly if you are the first one awake) and add the pieces of chocolate.

Now take about a 1 cm thick piece of ginger, cut the outer layer off it and grate the fresh, juicy part it into the oats. This will add a fresh, tangy flavour to help you wake up as well as a multitude of nutrients. After the ginger, sprinkle some powdered cinammon over your breakfast to add a sweet, nutty taste to everything.

Finally, mix your berries in and enjoy!


There are many ways to vary this, you can vary spices, add a little bit of cayenne pepper to heat it up and help enhance weight loss, cook the oats in the milk to make porridge if it’s a cold day and you can choose to soak/not soak the oats.

Here are the reasons behind the ingredients:

  • Oats: Source of complex carbohydrates to give you sustained energy
  • Milk: Source of protein and calcium to act as a liquid so that everything becomes edible
  • Dark Chocolate: High in monounsaturated fats (the good fats) to give you sustained energy and antioxidants to help protext your body from free radicals (aging and risk of cancer) and lower VLDL (risk of heart disease)
  • Berries: Also high in antioxidants and other vitamins depending on which berries are used
  • Sunflower Seeds: High in poly and mono unsaturated fats (good fats) to give you sustained energy as well as a good source of potassium, magnesium and vitamin B-6
  • Chia Seeds: High in polyunsaturated fats and iron, magnesium and calcium
  • Flax Seeds: 1 ground tablespoon is your daily intake of Omega 3 (2000 calorie diet), as well as being high in magnesium, iron, calcium and vitamin B-6
  • Ginger: Increases speed of bodily recovery and can act as an anti inflammatory
  • Cinnamon: Lowers LDL (risk of heart disease) and sustains energy output, reducing sugar cravings as well as supply antioxidants to help your body fight free radicals.



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