Wild Blueberry Oatmeal
BREAKFAST
Quick to make and rich in both polyphenols and fiber, this beautifully hued porridge is sure to get you off on the right foot.
The first time I made this oatmeal, my husband and I agreed that it tasted like a warm blueberry muffin. (Does anyone need a better reason to give it a try?)
Wild blueberries are typically available year-round in the freezer section of grocery stores, which enables you to enjoy this breakfast bowl any time of the year.
But feel free to use regular blueberries (fresh or frozen) if you can't find or don't feel like using wild blueberries.
Plus, cooking blueberries appears to make their phytonutrients more bioavailable, so there's some additional benefit to cooking these berries into your porridge rather than just adding them fresh on top. (Though there's no problem with fresh, if you prefer them that way!)
Enjoy this oatmeal with some walnuts or pecans for a nutty finish and a whole source of good fats. Flax or chia add a boost of omega-3s and fiber. If you want to bulk up the protein, opt for soy milk when cooking.
1 cup rolled oats*
1 cup water*
*See instructions for overnight step
1 cup water or plant milk
1/2 t0 1 cup frozen wild blueberries (or fresh blueberries)
1/2 tsp. salt
1-2 T. maple syrup
1-2 T. of flax meal or chia seeds
optional: 1-2 T. avocado oil (this adds richness; omit if aiming for lower calorie density)
optional: dash of cinnamon or vanilla
walnuts or pecans, to serve
Ingredients
Wild Blueberry Oatmeal
Serves 2
Instructions
The night before, mix together the oats and 1 cup of water to soak. Cover and let sit on the counter overnight. (Use a glass, ceramic, or stoneware bowl for this; avoid plastic.) *Bonus: If you have sourdough, you can stir in a tsp. of starter at this point.
In the morning, to a small pot add 1 cup water (or milk), the bowl of soaked oats (don't drain), wild blueberries, and salt. Heat up to a boil, then reduce to simmer. Total cook time should be about 5 minutes. Stir occasionally to avoid scorching. Adjust cook time to your preferred thickness.
Once cooked to desired thickness, turn off the heat; add maple syrup, flax meal or chia, and oil (if using). Stir to combine. Add any other flavorings, as desired.
Serve into warmed bowls and top with nuts, if desired.
