Hello Everyone!
Here's a power breakfast recipe for you all!!
Ingredients:
1. A Glass Jar or any other container (just looks prettier in a glass jar)
2. 3 table spoons of rolled oats
3. just enough milk to soak the oats.
4. Assorted fruits (pomegranates, mangoes, bananas, apples, grapes, strawberries ... anything you like)
5. Assorted dry fruits like cashews, raisins, walnuts
6. curd/yogurt
7. Chia/flaxseeds roasted.
Method:
Step 1: The previous night put 3 tablespoons of rolled oats into the glass jar.
Step 2: Add just enough milk to cover the oats and leave the jar in the fridge overnight.
Step 3: Next morning layer over your assorted fruits over the soaked oats.
Step 4: Layer over some curd/yogurt over the fruits.
Step 5: Top up with the assorted dry fruits, nuts and chia/flax seeds.
Step 6: Screw on the cap, take it to work............
Step 7: Just before eating, mix up the layers and dig right in!!
This breakfast packs a huge vitamin and mineral punch. Lets see how:
M
ilk and yogurt are packed with calcium which is great for your bones, proteins for rejuvenation, Vitamin A, B1, B2, B3, B5, B6, B12, C, D, E, K, Folate, Copper,Iron,Manganese, Magnesium, Phosphorus, Potassium,Selenium, Sodium and Zinc! Yogurt is also a probiotic!
Nuts and seeds are extremely nutrient-dense. They provide generous
amounts of calories, fats, complex carbohydrates, protein, vitamins,
minerals and fiber. Trace minerals like magnesium, zinc, selenium and
copper are also found in them. nuts and seeds have been shown to protect against disease.
Phytochemicals, bioactive compounds that help fight illness, in nuts and
seeds include ellagic acid, flavonoids, phenolic compounds, luteolin,
isoflavones and tocotrienols. Nuts also contain plant sterols, thought
to help keep cholesterol levels in check and reduce cancer risk.
 |
| https://www.navs-online.org/nutrition/healthfulfoods/nutsandseeds.php |
Oats:
Oats are packed full of nutrients, helping to keep your body healthy - take a look at all the goodness they contain.
Oats are a healthy, wholegrain ingredient. They provide
carbohydrate, protein, fibre, vitamins and minerals, as well as
antioxidants and other important nutrients.
Nutrient
|
What is it?
|
How does it help your body?
|
Nutritional composition per 100g of oats
|
Thiamin
|
B-vitamin
|
- Helps release energy from carbohydrate
- Vital for a healthy nervous system
|
|
Riboflavin
|
B-vitamin
|
- Helps release energy from food
- Keeps skin, eyes and the nervous system healthy
|
|
Niacin
|
B-vitamin
|
- Helps release energy from food
- Vital for a healthy nervous system
|
|
Carbohydrate
|
The most important source of energy in the diet
|
- Our bodies digest and metabolise all carbohydrates into
glucose, which provides energy for the body
|
|
Protein
|
Performs vital structural functions in the body
|
- Needed for growth and development
- Constantly involved in rebuilding, repairing and maintaining
vital tissues
|
|
Fat
|
An essential part of the diet
|
- An important source of energy, although intakes should be
controlled
- Necessary for the storage and transport of fat soluble
vitamins
|
|
Sodium
|
A mineral
|
- Involved in the regulation of fluid and electrolyte
balance
|
- 7mg (0.4% RDA*)
- High sodium is associated with raised blood pressure, it is
recommended that we have no more than 2.4g sodium per day
|
Fibre
|
'Nature's broom'
|
- Helps maintain a healthy digestive system
|
- 7.1g (of which beta-glucan is 4g)
|
Calcium
|
A mineral
|
- Helps build strong bones and teeth
|
|
Vitamin B6
|
B-vitamin
|
- Needed for protein metabolism
- Helps the central nervous system to function
- Needed for the production of haemoglobin, the red pigment in
blood, which carries oxygen around the body
|
|
Folic Acid (folates)
|
B-vitamin
|
- Essential for growth and the formation of red and white blood
cell formation in bone marrow
- Protects against neural tube defects (spina bifida)
pre-conceptually and during early pregnancy
|
|
Vitamin E
|
A powerful antioxidant
|
- An antioxidant is a substance that may help prevent damage to
the body's cells
|
|
Potassium
|
A mineral
|
- Involved in the regulation of fluid and electrolyte
balance
- Essential for the transmission of nerve impulses
|
|
Iron
|
A mineral
|
- Helps make red blood cells, which carry oxygen around the
body
|
- 3.8mg (43% RDA* men, 25% women)
|
Magnesium
|
A mineral
|
- Needed for healthy bones
- Helps release energy from food
- Helps nerve and muscle function
|
|
Phosphorus
|
A mineral
|
- Helps build strong bones
- Helps the body to store and release energy from food
|
|
Zinc
|
A mineral
|
- Essential for growth, reproduction and immunity
|
|
Selenium
|
A mineral and powerful antioxidant
|
- An antioxidant is a substance that may help prevent damage to
the body's cells
|
|
Trace elements
|
The minerals copper, chromium, manganese, molybdenum, selenium
and iodine are referred to as trace elements.
|
- Essential for good health but only required in minute
amounts
|
|
(http://allaboutoats.hgca.com/guide-to-oats/oats-nutrients.aspx)
Fruits:
Step 3: Use the toothpick to make two big dots, with the deep purple/black nailpolish, on the white section for the eyes of the cow and two dots on the pink section for the muzzle.
