This oatmeal is a delicious and nutrient-dense breakfast to help keep your bones strong and resilient. The combination of oats, almond butter, and flax seeds provides fibre, healthy fats, and a boost of calcium and magnesium, all of which support bone health. It’s a wholesome, satisfying meal you can feel good about, and it’s as simple as it gets!
Ingredients:
- 1 cup rolled oats
- 1 ½ cups milk (dairy or plant-based)
- 1 tablespoon almond butter
- 1 tablespoon flax seeds
- 1 teaspoon honey or maple syrup
- Fresh berries or banana slices for topping
Method:
- In a saucepan, combine rolled oats and milk. Bring to a gentle boil, then reduce heat and simmer for about 5 minutes, stirring occasionally until the oats are soft and creamy.
- Stir in the almond butter and flax seeds until well mixed. Let the oatmeal cook for another minute to blend the flavours.
- If you prefer a touch of sweetness, stir in honey or maple syrup.
- Pour the oatmeal into a bowl, and top with fresh berries or banana slices if desired.
The Recipe for Bone Health
- Oats: High in fibre, particularly beta-glucan, which supports heart health and digestion. Rich in magnesium, manganese, and phosphorus, which are essential for bone health. Provides slow-releasing carbs for sustained energy.
- Almond Butter: Packed with healthy fats, protein, and vitamin E, an antioxidant that supports skin and immune health. Also contains calcium and magnesium, which contribute to bone strength.
- Banana: Rich in potassium, which supports heart health and helps maintain healthy blood pressure. Provides natural sweetness and contains fibre for digestive health.
- Berries: Loaded with vitamin C and antioxidants, which promote skin health and immune defence. Berries also contain fibre, supporting heart health and digestive function.
- Flaxseeds: An excellent source of omega-3 fatty acids, which support heart and brain health. High in fibre, aiding in digestion and helping to regulate blood sugar levels. Contains lignans, plant compounds that have antioxidant and anti-inflammatory effects, supporting bone and hormonal health.
