Aktualisiert: 15. Mai 2020
A delicious vegan breakfast idea that will not only delight your palate, but also make your gains sprout. Berries also have an antioxidant and anti-inflammatory effect, so the next virus has no chance of getting into your temple! Perfect for a rocket start into the day! 🚀
Preparation time: 5 min
For the porridge: 1 cup of oatmeal (approx. 80g), 2 cups of water (or milk alternatives if you like it creamier or need more calories), 1 tablespoon of Chia seeds, 1 measuring cup (30g) of Protein Shake Vegan in vanilla flavour
Toppings: ½ Apple, one hand frozen raspberries, one hand frozen blueberries, 1 tablespoon Chia seeds, 1 tablespoon flax seed, 1 tablespoon coconut flakes, 1 large ;D tablespoon peanut butter (don't be too sparing friends, because peanut butter is truly a gift from God)
Remove the frozen berries from the freezer and place them in a container.
Heat water or milk in a small pot on a low flame until it bubbles slightly. Add oat flakes and stir for about 1-2 minutes at low temperature until a mushy consistency is obtained.
Caution: The oatmeal sets very quickly on the bottom, so don't think you can hang around unfocused on your mobile phone (unless you're on my blog right now, then it's okay :) ).
Now add the Chia seeds and stir for another minute. You should now have a relatively sticky homogeneous beige-brown porridge just waiting to get even stickier as you add the protein powder now. Make sure that the stove is off, because the protein in the Protein Shake can quickly denature and become "grainy". I like to use the berries frozen because the freezing process ensures that they always have a constant high nutrient density compared to fresh berries, where this can vary depending on the season and degree of ripeness. They are also cheaper and defrost in the warm porridge anyway. Additionally you have a nice contrast between cold and warm. Similar to Yin and Yang, only different.....
How you design the decoration on your bowl is up to you, but you can also use my stunning template to increase your chances for morning intercourse with your sweetheart, above average.
P.S: You can also make the oatmeal with water or milk in the microwave in one minute, but the result will not be as nice.
Carbs: 66g (11 sugar)
This breakfast alternative is a real nutrient bomb and shines with about 50g of protein per serving and a relatively low carbohydrate content. If your breakfast is a little too high in calories and fat, I recommend you skip peanut butter, coconut flakes or chia seeds. 1 gram of fat has 9.3kcal, whereas proteins and carbohydrates have only 4.1kcal per 1 gram. Therefore, the quickest way to manipulate your calorie intake is by regulating fatty acids.
Benefits and effects:
Oatmeal has a satiating effect, contains long-chain carbohydrates and is also a very good source of fibre.
Chia seeds have a real superfood status, especially with high levels of calcium (606 mg/100 g) and magnesium (306 mg/100 g). They are also rich in iron, potassium and zinc.
Soy Protein Shake is a good vegan protein source, as soy contains all essential amino acids. The biological value is enhanced to over 100 in combination with oat flakes and peanut butter. Peanut butter is also a very good vegan protein source with about 25-30 grams of protein per 100 grams of product.
Raspberries are rich in vitamin C, A, B, biotin, potassium, calcium, magnesium and have anti-inflammatory effects. The blueberry / bilberry is also rich in vitamin C, A, E, calcium, potassium, magnesium, phosphorus and offers an anti-inflammatory and anti-oxidant effect. Linseed is also a good source of fibre & protein (ca.30g / 100g) and contains healthy fatty acids.
Take Home Message
The vegan high protein Chia Porridge Oatmeal Breakfast Bowl has not only a long name - No, it is also the perfect breakfast for every ambitious athlete, student, but actually for every person who wants to do something good for his health or his fellow men. This breakfast is not only a nutrient bomb in all respects, it is also super tasty and lets you start like a rocket into the day🚀!