Recipes

Wellbeing with Nutrition
Nurturing the Mind and Body

Oats are a versatile ingredient rich in B-vitamins and soluble fibre which helps to prevent constipation and lower excess cholesterol. Rich in silica which supports healthy bone, hair, skin and nails but low in gluten. Oats can get contaminated during the processing stages by high gluten containing grains like wheat, so if you need to avoid gluten then gluten-free oats are available to buy.

I always keep pre-soaked oats in the fridge, ready to be made into porridge, pancakes or for adding to smoothies. Pre-soaking is a very important step, the oats absorb water which makes them much easier to digest and prevents them from drawing in precious water from the digestive system. I also add 1 tablespoon of buckwheat-based rejuvelac to every cup of oats. This fermented drink contains the enzymes to neutralise phytic acid found within wholegrain oats which binds to minerals and prevents them from being absorbed in the body.

I like to add pre-soaked oats to smoothies for a quick and satisfying energy sustaining breakfast.

In this recipe I am also adding some fennel tea to warm the smoothie to room temperature and as its Winter cold foods may slow/weaken digestion. The fennel tea also thins the smoothie and supports digestion by helping to prevent bloating/spasms.

Oat, Black Grape and Fennel Tea Smoothie

3-4 tablespoons pre-soaked oats
1 cup seedless black grapes
1/2 cup cooled fennel tea (optional)
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  1. Make the fennel tea by adding a teaspoon of fennel seeds to a cup of hot water. Leave to cool down.
    Fennel is great for supporting digestion and helping to prevent bloating and spasm.
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  2. Place oats and fruit into a blender.
    The dark pigments found in the grape skins help to support healthy blood vessels. Use fruits of your choice.
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  3. Blend until smooth then add 1/2 cup of the fennel tea and blend again.
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You may use other teas in this recipe like cooled mint, ginger, chamomile, cinnamon or cardamom.  These teas all support the digestive system.  If you don't like the idea of herbal teas then add some milk (I like to use homemade oat, coconut or almond milk) or you could use freshly pressed juices like beetroot, carrot, apple or orange or just some plain water.  

Tip: This is a great way to support energy instead of stimulants like caffeine, sugar and alcohol.
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A Natural Whole-food Protein Shake

If you do a lot of sports then add further ingredients to this smoothie to make it into a tasty natural whole food based protein shake. You could add raw organic egg yolks, soaked nuts and seeds, fresh coconut or ripe avocado. These ingredients help to sustain energy and provide essential amino acids to support growth.

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