• 4

    Servings

  • Easy

  • No refined sugar

  • Prep Time 5'

  • Total Time 10'

Porridge with chia and sea buckthorn oil recipe

  • 4

    Servings

  • Easy

  • No refined sugar

  • Prep Time 5'

  • Total Time 10'

I have never quite understood people who skip breakfast. At least for me, my day doesn’t actually start until I am fed and full! Lately, my breakfast has consisted of a bowl or porridge packed with nutrients and toppings that nourish my body and allow me to tackle my day. There is something about a warm, comforting bowl of porridge that leaves me feeling so satisfied. My friends don’t understand how a bowl of porridge could possibly be exciting. To many, oats translate to a bland, mushy and soggy combination. When I see oats, I think endless opportunity. I think of creamy whole grains sweetened with my favourite fruits and topped with nuts and seeds

A little side note, when I travel I always take oats with me. I am always worried that there will not be a healthy breakfast option but there will always be hot water. Once you have hot water you basically can make porridge anywhere. I always find fresh fruits, nuts or seeds that are available and make sure I am nourishing my mind and body.

If you think about it, breakfast is the easiest meal to prepare yourself. You are typically home in the morning or can make something to take with you. I think it is so beneficial to start your day with a grounding, home-cooked meal. Not to say I don’t ever go out to brunch, but I think I make a pretty mean bowl of porridge in my very own kitchen. The last thing I want is a hard crash midway through my day, something I have experienced with eating breakfast out.

I do love something sweet, but I use natural sweeteners with a low to medium glycemic index. If you spike your blood sugar in the morning, you will find yourself hungry and craving throughout the rest of the day. There are so many ways to get a sweet breakfast without the negative side effects.

First, I use unsweetened almond milk. This is my favourite nut milk because it makes myporridgee nice and creamy, it is also relatively light compared to other nut milks. This is something you can make at home or buy at the market. I also mix in Erbology Organic Sea Buckthorn Fruit Oil and Erbology Organic Chia Seed Oil. These oils are packed with omega-6 and omega-3 fatty acids and work well together.

For the toppings, you can add anything you see fit. This time, I added my favorite berries, fresh or frozen both work. Not only are berries low in sugar compared to other fruits, they add an antioxidant kick. Plus, the colours seep into the oats and make the porridge look like a work of art! I suggest going for blueberries, strawberries, raspberries or bananas.

I chose to add dried fruit and nuts for complimentary textures. When I take a spoonful of porridge, I like a little of everything. I went with golden raisins for something chewy and chopped almonds for both protein and a little crunch. I hope you are dreaming up your perfect bowl by this point, see how fun it is?

To top it all off, I add some agave and garnish with sesame seeds and more Erbology oils. If you want something a little more nutty, add Erbology Milk Thistle Oil or some nut butter. I personally like almond butter, its thick, creamy and makes a great compliment to the fruity oils and berries.

I am drooling just typing this recipe out. This is one of my all-time favourite things to make. I take great pride in my porridge and as my brother would say, ‘the camera eats first’ because it is too pretty to not snap a photo.

The health benefits of sea buckthorn fruit oil

Erbology Organic Sea Buckthorn Fruit Oil is extracted using one of the oldest methods, where organic sea buckthorn berries are soaked in unrefined cold-pressed sunflower oil. As a result, sea buckthorn oil is formed as a separate layer that is then separated from sunflower oil. This oil is not a blend of two oils, but may contain traces of sunflower oil and has got a sunflower oil fragrance.

Packed with unsaturated fatty acids and antioxidants, sea buckthorn oil helps boost immunity and promote healthy heart and brain activity. This natural beauty miracle can also help prevent UV damage. The phytonutrients in sea buckthorn have also been shown to help diminish the adverse effects of afloxins in the liver (1). Aflatoxins are toxins produced by certain fungi that one may be exposed to through contaminated produce. The fungi can be found on agricultural crops such as corn peanuts, cottonseed, and tree nuts and exposure to it can increase risks of liver cancer (2).

Chia seed oil nutritional rundown

Erbology Organic Chia Seed Oil is 100% organic cold-pressed oil made from chia seeds. It is packed omega-3s and vitamin E.

Just like omega-6 (Linoleic acid (LA)), Omega-3s (Alpha-linolenic acid (ALA)) are essential fatty acids. A fat is deemed “essential” because our bodies need them but cannot produce them on our own. Both omega-3 and omega-6 fatty acids can be found in the membranes of every cell in our bodies. A typical diet yields around a 15:1 to 20:1 ratio of omega-6s to omega-3s. This is highly concerning considering that the optimal range is somewhere between 2:1 to 4:1. Research continues to support the importance of an optimal ratio over an abundance of one or the other (3,4).

Chia seed oil is a great way to increase your omega-3s and balance your ratio of the two fatty acids. With a 100-gram serving containing 64 grams of omega-3s and 19g of omega-6s. Omega-3s support a healthy heart, nervous system and vision. They have also been proven to lower inflammation and help with cognitive functions since they are an important component in brain-cell membranes and cell-to-cell communication (5). When it comes to hormonal changes, omega-3s have been studied to lessen common symptoms. For example, a study on menopausal women concluded that omega-3s significantly reduced the common hot flashes (6).

Omega-6s are polyunsaturated fatty acids that are primarily used for energy. Omega-6s are essential, but in abundance, they can lead to inflammation and inflammatory diseases. The western diet trends towards more omega-6 than is needed, but balancing this with omega-3s is what is really important. When balanced, omega-6s produce similar health benefits to omega-3. They help with brain function, muscle growth, and hormone production (7).

Vitamin E is a fat-soluble antioxidant. Antioxidants protect cells from the damaging effects of free radicals. A free radical is a molecule that is missing an electron and is unstable. These free radicals are highly energetic and react rapidly with oxygen to form reactive oxygen species (ROS) (8). Excess ROS can cause oxidative damage to the DNA, proteins, and lipids (9). Apart from just being an antioxidant, vitamin E is involved in immune functioning, skin health, and eye health. It also supports important cell functions such as signaling, regulation of gene expression, and other metabolic processes (10).

Written By: Danielle Bear

 

(1) Solcan, C, et al. “The Hepatoprotective Effect of Sea Buckthorn (Hippophae Rhamnoides) Berries on Induced Aflatoxin B1 Poisoning in Chickens 1.” Poultry Science., U.S. National Library of Medicine, Apr. 2013, www.ncbi.nlm.nih.gov/pubmed/23472020.

(2) “Aflatoxins.” National Cancer Institute, www.cancer.gov/about-cancer/causes-prevention/risk/substances/aflatoxins.

(3) Network, Women’s Health. “Omega-3 Fatty Acids-Essential to Health and Happiness.”Women’s Health Network, www.womenshealthnetwork.com/nutrition/omega-3-fatty-acids-benefits.aspx.

(4) “Omega-3 : Omega-6 Balance.” What Is a Healthy Ratio of Omega-6 to Omega-3?, www.gbhealthwatch.com/Science-Omega3-Omega6.php.

(5) Pu, H, et al. “Omega-3 Polyunsaturated Fatty Acid Supplementation Improves Neurologic Recovery and Attenuates White Matter Injury after Experimental Traumatic Brain Injury.”Journal of Cerebral Blood Flow and Metabolism : Official Journal of the International Society of Cerebral Blood Flow and Metabolism., U.S. National Library of Medicine, Sept. 2013, www.ncbi.nlm.nih.gov/pubmed/23801244.

(6) Cohen, Lee S., et al. “Efficacy of Omega-3 Treatment for Vasomotor Symptoms.” U.S. National Library of Medicine, Apr. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4072122/.

(7) Simopoulos, A P. “The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases.” Experimental Biology and Medicine (Maywood, N.J.)., U.S. National Library of Medicine, June 2008, www.ncbi.nlm.nih.gov/pubmed/18408140.

(8) “Office of Dietary Supplements – Vitamin E.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.

(9) Nita, et al. “The Role of the Reactive Oxygen Species and Oxidative Stress in the Pathomechanism of the Age-Related Ocular Diseases and Other Pathologies of the Anterior and Posterior Eye Segments in Adults.” Oxidative Medicine and Cellular Longevity, Hindawi, 10 Jan. 2016, www.hindawi.com/journals/omcl/2016/3164734/.

(10) Traber MG. Vitamin E. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins R, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore, MD: Lippincott Williams & Wilkins, 2006; 396-411.

Ingredients

  • 3 cups oats (regular or gluten-free)
  • ½ cup raw chopped almonds
  • 7 cups unsweetened plant-based milk or water (I used homemade almond milk)
  • 2 tbsp jumbo or golden raisins
  • ¼ cup  frozen or fresh raspberries
  • 2 tbsp frozen or fresh black currants and/or blueberries
  • ¼ cup Erbology Organic Sea Buckthorn Fruit Oil
  • 2 tsp Erbology Organic Chia Seed Oil
  • ¼ cup agave nectar (or raw honey)
  • Sprinkle of black and white sesame seeds to garnish

Here's how you do it

  1. First, chop the almonds and prepare any other toppings you may want to add.
  2. Heat up the milk or water until hot.
  3. Stir in the oats and reduce the heat.
  4. Add in the raisins and almonds and keep stirring.
  5. Add the fruit and sweetener of your choice.
  6. Add the chia seed oil. Your oats should be very creamy by now. If you want it to be creamier or less thick, you can add more liquid at this point.
  7. Once you reach your desired consistency, take the oats out and put into bowls.
  8. Garnish with a sprinkle of sesame seeds and 1 tsp splash of the Erbology Organic Sea Buckthorn Fruit Oil for every bowl. Yum!

Tags

  • Chia seeds
  • Omega 3
  • Omega 6
  • Omega 7
  • Porridge
  • Sea buckthorn berries
  • Skin food
  • Vitamin E

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