This protein blueberry sprouted oats bowl is what I’m having for breakfast lately. I buy the brand One Degree for rolled oats. I’m specifically looking for organic (oats are highly sprayed), gluten-free, and sprouted when buying rolled oats. The One Degree brand (I buy at Costco), hits all the marks. Sprouting breaks down starches and phytic acid, which makes is much easier to digest and absorb the minerals and nutrients. The “germination” process also reduces the glycemic impact which helps with a steadier blood sugar response. I choose to pair my oats with a pure pumpkin seed protein powder and a spoonful of coconut oil as well. The additional protein and fat help keep my blood sugar more stable, as well as keep me full until lunch. And of course my berry of choice to cook at the end with the oats is wild blueberries. This adds a high amount of antioxidants, more fiber, a low glycemic fruit, and so much more.
I find this to be a perfectly balanced breakfast for me right now and one I truly enjoy. It’s not very sweet, but just enough with the wild blueberries. The coconut oil gives it the extra oomph for taste, that creamy satisfying mouth-feel, and a healthy fat. I can say one of the most detrimental things I did for my body in the long-run was follow a super low-fat approach. I’m far from that now. As always listen to your own body, research, and make your own decision on what best serves you.
I choose to soak my oats overnight for 12 hours before cooking the next morning to reduce the phytic acid even further. It also makes the cooking process extra quick in the morning which has been super nice.
Protein Blueberry Sprouted Oats Breakfast
1 serving
- 1/3 cup One Degree sprouted oats
- 1 cup frozen wild blueberries
- 1 serving – 2 scoops of Pumpkin Seed Protein Powder
- 1 TBSP coconut oil – I use the Dr. Bronner’s brand or the Costco tub of coconut oil – If coconut oil does not serve your body well, another option I use sometimes is this specific ghee brand – I still use the coconut oil in these oats though most days
- I choose to soak my oats overnight for around 12 hours to reduce the phytic acid and make it an extra quick cooking process in the morning. To soak, I add 1/3 cup of dried oats to a 16 oz jar and cover with filtered room temperature water. I cover it a good few inches and leave the jar sit on the counter overnight (uncovered).
- In the morning, add the soaked oats to a fine mesh strainer and rinse well under cold water.
- In a small sauce pan on the stovetop, add 1/3 cup filtered water with the rinsed oats. Bring to a simmer on medium heat with the lid slightly tilted. They’ll cook up in around 3 minutes or so due to the overnight soak so watch closely so they don’t stick to the pan. Stir here and there while cooking need be. Sometimes I’ll just put the glass cover on completely, turn it up to medium high, and they cook extra fast. Take off the cover, give it a stir, and then add in the berries.
- When they are cooked, add the 1 cup frozen wild blueberries and stir those in until warmed throughout.
- Remove from heat and pour in your serving bowl. Stir in the protein powder.
- Stir in the coconut oil to fuel and sustain you longer. The fat will also keep blood sugar more stable. Enjoy! If coconut oil doesn’t serve your body well, another option that I enjoy is this specific ghee.
