Quick 5 Minute Porridge Smoothie with Berries
Mornings are hectic in our household but I always find 5 minutes to whip up goodness for my kids to have for breakfast before they run off to catch the school bus.
Porridge Smoothie with Berries
1 cup rolled oats
1 cup of frozen berries
1 tsp maple syrup
1 tsp chia seeds
1 tsp coconut oil
2 cups of milk
Cook porridge for 1-2 minutes. Add frozen berries with milk and blend until you get your preferred consistency. Otherswise Zali loves mixing this all together herself and eating from the bowl.
Here are some health benefits and why we love eating all these delicious and nutritious foods everyday;
Oats contain a specific type of fiber known as beta-glucan. Rolled oats are high in slow-digesting, blood-sugar-friendly carbs, chock full of fiber and low in fat.
Frozen mixed berries - blueberries are packed with antioxidants, called anthocyanins, that may help keep your memory sharp as you age, and raspberries contain ellagic acid, a compound with anti-cancer properties. All berries are great sources of fiber, a nutrient important for a healthy digestive system.
Maple syrup is not only high in antioxidants, but every spoonful offers nutrients like riboflavin, zinc, magnesium, calcium and potassium. According to Helen Thomas of the New York State Maple Association, maple syrup has a higher concentration of minerals and antioxidants, yet fewer calories than honey.
Chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. The word itself Chia means strength. A great energy booster for kids.
Coconut oil is high in natural saturated fats, it helps promote heart health, and lower the risk of heart disease. Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous
Plant based milks are a healthier option as they come from plants and as humans we should not be drinking animals milk.
Eg: soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose. Soybeans and soy milk are a good source of protein, calcium (when fortified), and potassium.
Healthy kids = Happy kids = Healthy & Happy Family