Updated: November 5th, 2020
Start your day with a breakfast of champions! Oatmeal is one of the best sustainable meals for breakfast. Oats have great adaptogenic properties, like helping improve the resistance to stress allowing the body to stay in balance.

Both the oats and the cinnamon helps stabilize the blood sugar, regulate the thyroid function and soothe the digestive system. Oats have the highest fat content housed in the bran and endosperm, and contains large amount of fat digesting enzymes. The oat bran is also high in glucans that help lower blood cholesterol levels.

Many spices help  keep the body warm, like cinnamon and ginger. Maca and the cacao nibs increase endurance and stamina. Sunflower seeds are rich in antioxidants and vitamin E. The sweetness in this recipe is derived from dried fruits all natural sugars.

Thanks to Cooking Lab Manager Eleonora Gafton for this recipe!

Prep time: 5 min
Cook time: 15 min
Serves: 2


  • 1/2 cup steel cut oatmeal soaked overnight with a dash of lemon juice
  • 1/4 cup chia seeds – white preferred
  • 2 cups filtered water
  • 1Tbsp coconut oil
  • 1/4 cup raisins or currants
  • 1 Medjool date chopped in small pieces
  • 1/4 cup sunflower seeds
  • 1 Tbsp cacao nibs
  • 1/2 cup frozen blueberries or dark cherries
  • 1/4 cup fresh pineapple bits
  • 1 tsp cinnamon
  • 1/2 tsp maca (optional)
  • 1/4 tsp ground ginger
  • 1/8 tsp Celtic sea salt
  • Fresh mint for garnish

Method of preparation:

In the morning place all ingredients in a pot except the fresh pineapple bits and the mint. Bring to a boil over high heat and cover. Stir and reduce heat and simmer for about 10-15 minutes with the cover removed. If it gets too thick you can add a bit of coconut milk or a nut milk of your choice to create your desired consistency. Serve with the fresh pineapple bits and fresh mint. If is not sweet enough you may add a dollop of maple syrup.


McGhee, H. (2004). On food and cooking; the science and lore of the kitchen. New York, NY: Scribner