1 c unsweetened original tempt hemp milk (any unsweetened milk or water will work)
1/2 c rolled/old fashioned oats (this makes a very large bowl but is a "serving" according to the package)
1/2 apple, diced small (use the whole apple if feeding 2 with this)
2 tb raisins
1 tb chia seeds (can be bumped up to 2 tb for 2 servings)
1 tb pumpkin butter (or pumpkin puree to taste)
1 tsp pumpkin pie spice (or to taste)
1 tb sunflower seed butter (or any nut/seed butter of your choosing)
dash sea salt
Optional: To make these into proats (protein oats) add 1 tb of unflavored whey (try to find organic grass-fed if you can!) protein powder (or plant-based protein powder if you prefer). This makes a great post-workout recovery meal to help muscle synthesis. Added protein not included in nutritional info below.
Soak oats and chia seeds for as little as 5 minutes or overnight in water. This helps wash away water-soluble anti-nutrients in the oats and encourages early stage sprouting of the chia seeds; even a quick soak/rinse is better than no soak.
Combine hemp milk, raisins, salt, and apples (and whey if making proats) in a small/medium saucepan over medium heat. Heat, stirring occasionally, until small bubbles form. Add the pumpkin butter, pumpkin pie spice, and oats. Stir to combine, lower heat to simmer, and cook until you reach your desired texture. This shouldn't take more than a few minutes since your oats have already soaked! Stir in the chia seeds, transfer to a large bowl, and top with a the sunbutter. Note that if you skip the nut/seed butter, you might want to stir in a tb of real butter or ghee. A little fat is an important part of a well-balanced meal, adds a ton of flavor, and should not be feared! That said, this recipe is sweet enough with the pumpkin butter, raisins, and apple... you don't need any added sugar! Enjoy your bowl of fall!
|Quaker Quick Rolled Oats - Rolled Oats, 1/2 cup||150||20||2||5||0||0|
|Tempt - Hemp milk (unsweetened), 1 cup||80||1||8||2||125||0|
|Apple - Washington, 0.5 large (3-1/4" dia)||55||15||0||0||1||11|
|Raisins - Seedless, 2 tbsp(s)||62||16||0||1||2||12|
|Trader Joe's - Pumpkin Butter, 1 tbsp (18g)||40||10||0||0||0||9|
|Spices - Pumpkin pie spice, 1 tsp||6||1||0||0||1||0|
|Trader Joes - Sunflower Seed Butter, 1 tbsp||100||4||8||4||60||2|
|Tj Chia Seeds - Chia Seeds, 1 Tbsp||137||1||5||3||45||0|