Superseed Multi-Oat Crunch Breakfast

Ingredients

For the Spinach

4 tbsp multi-grain oats
250 ml unsweetened almond milk (1 cup)
2 tbsp chia seeds
1 tbsp each: chopped macadamia nuts, walnuts, and peanuts
2 heaped tsp flaxseed meal
½ tsp Ceylon cinnamon
1 punnet of (blue)berries (125 g / 4.5 oz) or fruit of your choice (e.g., persimmon, pear, peach)
Optional: 1 tbsp chopped 100% dark chocolate
Optional: half a ripe banana, smashed for sweetness

Instructions

1. Cook the Oats:

In a small saucepan, combine the oats, chia seeds, and almond milk.
Bring to a simmer over medium heat.

2. Prepare the Mix-ins:

In a breakfast bowl, mix together the macadamia nuts, walnuts, peanuts, flaxseed meal, and cinnamon.
Add your chosen berries or fruit. For a sweeter taste, include the smashed banana.

3. Combine and Warm:

Once the oats have absorbed most of the milk (but are still a bit runny), add the contents of the breakfast bowl to the saucepan.
Stir everything together on the stove for about 30 seconds to warm the fruit or berries slightly.

3. Serve:

Serve your hearty breakfast in the bowl.
If using, sprinkle dark chocolate on top.
Dive into your delicious, nutrient-packed Superseed Multi-Oat Crunch!

Recipe Rundown

Total Time

10 mins

Nutritional Nitty-Gritty

Yield: 1 serving

DV / Serving — Based on a 2,000 Calorie Diet
Energy	571 cal	29%
Protein	15 g	29%
Fat	32 g	46%
Carbohydrates	21 g	7%
Fibre	16 g	57%

Remember, these nutrition figures are just estimates! Everyone’s nutritional needs are different, and these values are based on broad guidelines. So, take them as a friendly pointer rather than hard-and-fast rules.

Micronutrient Magic

Jumpstart your morning with a supercharged bowl from this breakfast dynamo!

This breakfast is packed with health benefits, offering high amounts of dietary fibre to keep you full and your digestive system in top shape. It includes essential minerals like manganese, copper, magnesium, phosphorus, and selenium, which are crucial for everything from bone health to immune support and energy metabolism ^{[3, 4, 5, 6]}. You’ll also get a solid dose of iron, ensuring your blood cells are oxygen-rich and you’re energized throughout the day ^[7].

Vitamins are plentiful; you’re covered with a spectrum of B vitamins, including thiamine (B1), pantothenic acid (B5), niacin (B3), and biotin (B7), all supporting energy production, cognitive health, and more ^{[8, 9, 10]}. Plus, the addition of vitamin K from blueberries aids in bone health ^[11] and blood clotting ^[12], while vitamin C boosts your immune system ^[13].

This breakfast isn’t just food—it’s fuel to power a vibrant, active day! Enjoy every spoonful, knowing you’re nourishing your body with the very best!

Nutrient Breakdown by Ingredient

Multi-grain Oats: This blend is exceptionally high in dietary fibre. It also offers good amounts of iron and B vitamins, including B1 (thiamine) and B9 (folate).
Macadamia, Walnuts, Peanuts ^[2]: This nut combo is an excellent source of the minerals manganese and copper as well as the B vitamins 1 (thiamine) and 5 (pantothenic acid). The combo also provides decent amounts of vitamins B3 (niacin) and B6 and magnesium, phosphorus, and zinc.
Chia & Flaxseeds ^[2]: The seed combo delivers high amounts of selenium, manganese, copper, phosphorus, and magnesium. But it’s also a good source of zinc, vitamin B1 (thiamine), and vitamin B7 (biotin) from the flaxseeds.
Blueberries: Excellent for vitamin K and manganese, and still very decent in vitamin C.

This list offers a handy snapshot of the micronutrients in this dish. But keep in mind that the actual amounts can vary based on things like the specific type of each ingredient, how they were grown, and your cooking style.

Also, note that this is not a complete list of nutrients. I’m pointing out the highlights of the dish only.

[1] Due to its diminutive stature or small amounts, the quantity of these nutrients is relatively modest. However, even in small amounts, these ingredients can still contribute to the overall nutritional profile of a dish, albeit modestly.

[2] The nutrition profile is based on USDA U.S. Department of Agriculture

Phytochemical Fun Facts

Phytochemicals are natural compounds found in plants that contribute to their colour, taste, and resistance to diseases. These substances, while not essential nutrients, play a crucial role in maintaining our health.

Alongside the impressive array of vitamins and minerals, this breakfast also delivers a potent mix of phytochemicals that amplify its health benefits.

They’re champions in reducing inflammation and boosting brain function, with every spoonful offering a defence against chronic conditions like heart disease and diabetes.

Antioxidants from this morning meal help protect your cells from damage, while compounds that lower cholesterol work hard to keep your heart in optimal shape.

This breakfast isn’t just a meal; it’s a commitment to your long-term health, fuelling today with the power of nature’s best.

Dive into this bowl of goodness and embrace a day energized by nutrients that support a vibrant and healthier you!

References

[3] Ştefanache, A., Lungu, I.-I., Ioan-Adrian Butnariu, Calin, G., Cristian Guțu, Marcu, C., Grierosu, C., Roxana, E., Letiţia Doina Duceac, Marius Gabriel Dabija, Florina Ligia Popa, & Damir, D. (2023). Understanding How Minerals Contribute to Optimal Immune Function. Journal of Immunology Research, 2023, 1–26. https://doi.org/10.1155/2023/3355733

[4] National Institutes of Health. (2023, May 4). Office of Dietary Supplements – Phosphorus. Nih.gov. https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/

[5] Health, N. R. C. (US) C. on D. and. (1989). Trace Elements. In www.ncbi.nlm.nih.gov. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK218751/

[6] Boston, 677 H. A., & Ma 02115 +1495‑1000. (2022, September 15). Manganese. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/manganese/

[7] HARVARD T.H. CHAN. (2019, September 16). Iron. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/iron/#:~:text=Iron%20is%20a%20major%20component

[8] Harvard School of Public Health. (2019, June 4). B Vitamins. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/

[9] Kennedy, D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068

[10] Martha Savaria Morris, The Role of B Vitamins in Preventing and Treating Cognitive Impairment and Decline, Advances in Nutrition, Volume 3, Issue 6, 2012, Pages 801-812, ISSN 2161-8313, https://doi.org/10.3945/an.112.002535.

[11] Price CT, Langford JR, Liporace FA. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. Open Orthop J. 2012;6:143-9. doi: 10.2174/1874325001206010143. Epub 2012 Apr 5. PMID: 22523525; PMCID: PMC3330619.

[12] Better Health Channel. (2020, December 20). Vitamins and minerals | betterhealth.vic.gov.au. Www.betterhealth.vic.gov.au. https://www.betterhealth.vic.gov.au/health/HealthyLiving/Vitamins-and-minerals

[13] Raman, R. (2018, February 18). 7 Impressive Benefits of Vitamin C Supplements. Healthline. https://www.healthline.com/nutrition/vitamin-c-benefits