Breakfast: Crunchy Maple-Topped Irish Oatmeal

This recipe includes fertility superfoods such as:

Cinnamon, Sunflower Seeds, Cranberries, Nuts, Walnuts

Health and fertility benefits of Crunchy Maple-Topped Irish Oatmeal

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Sunflower seeds are an excellent food for PCOS as they are packed with vitamin B2 (riboflavin) and vitamin B6 (pyridoxine). Just one cup of sunflower seeds provides 30% of the recommended daily intake for vitamin B6. Sunflower seeds are also loaded with two other important of PCOS busting minerals: zinc and magnesium. Researchers believe that cranberries contain substances that prevent infection-causing bacteria from sticking to the urinary tract walls. However, store-bought cranberry juice is typically all sugar - so make sure to stick with straight cranberries. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Walnuts are low on the glycemic index. What’s more, they also lower the glycemic index of other foods that you eat in conjunction with these nuts. Any kind of nuts provide a healthy source of fat and a great way to encourage PCOS weight loss.

Ingredients

Nonstick cooking spray
1/3 cup walnuts, coarsely chopped
1/4 cup skin-on sliced almonds
3 tablespoons sunflower seeds
1/2 teaspoon ground cinnamon
1/8 teaspoon freshly grated nutmeg
3 tablespoons pure Grade B maple syrup, plus more for drizzling
2 tablespoons unsalted butter, melted
Fine sea salt
2 cups milk, plus 1 cup hot milk
1 cup Irish oatmeal
1/4 cup dried cherries or cranberries
1/2 cup full-fat Greek yogurt

Instructions

Preheat the oven to 325 degrees F. Line a baking sheet with parchment paper and spray with nonstick cooking spray.
Toss the walnuts, almonds, sunflower seeds, cinnamon and nutmeg together in a medium bowl. Add the maple syrup, butter and a pinch of salt, and toss to coat. Spread the mixture on the baking sheet and bake until golden brown and toasty, about 12 minutes, stirring once or twice. Cool on a baking rack.
Bring 2 cups water and 2 cups of the milk to a boil over medium heat, stir in a pinch of salt and the oatmeal and bring to a boil. Reduce the heat to low. Cover and cook, stirring occasionally, until thickened and the oats soften, about 30 minutes, adding more water if needed. Remove from the heat, and stir in the cherries and some hot milk to thin to desired consistency. Spoon the oatmeal into bowls and top with the yogurt and maple nut mixture.

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