Blackberry Banana Oatmeal

There’s nothing like starting the day with the right food.  This blackberry banana oatmeal will surely fuel you up for the day ahead.

Increase sugar content in processed food

The truth is that there are many breakfast options, these days. However, most are loaded with sugar which is not good for our health in the long run. In fact, did you know that the average person digests around 15 sugar spoons a day? This is due to the fact that the food industry continues to increase sugar levels in processed food such as ready-made porridge, chocolate, and juice from concentrate. Sugar is cheap and therefore, increases the weight in products, making it easier for the food industry to gain profit.

Is sugar really that bad?

You might be reading this and be thinking that there is nothing wrong with that because everyone likes sugar, right? However, sugar is actually a drug and it is addictive just like any other drug. It has been shown to be responsible for an increase in obesity and chronic diseases such as type 2 diabetes. In fact, in my mixed bean stew post, I talked about the good bacteria that live in our gut and that the bacteria need to be fed for it to survive. Unfortunately, there are also bad bacteria that live in our gut. Sugar is the food that the bad bacteria in our gut loves for it to continue to thrive and we don’t want that.

Many so-called food brands use labels such as “no added sugar” “low calorie” to mislead the consumer into thinking that the products are healthier when they are not. In fact, food labels present sugar content in grams so to convert it to something meaningful, you will have to divide the stated grams by four to get the equivalent in teaspoons. That is not all, they also use different names to hide the word ‘sugar’ such as saccharose, beet sugar, confectioners, dextrose, etc. Yes, I know, you don’t have the time to be reading nutritional information food labels and trust me, I understand that.

What is the best way to reduce your sugar intake?

The best way to reduce and control your sugar intake is by using fruits to sweeten your breakfast. You can also use natural sweeteners in moderation such as 100% maple syrup or agave syrup. You will only need a little bit.

As you can see, I used blackberries to add flavour to my oatmeal and it tastes absolutely delicious. Oatmeal is always a great choice,  simply because it leaves you fuller for longer.

This warm blackberry banana topping is very easy to make. I used a handful of frozen berries from Aldi and placed them in the microwave for two minutes, then took them out and poured them over my oatmeal.

I heated a saucepan for about one minute and placed the banana until browned and added it into the oatmeal.

Reasons to make this blackberry banana oatmeal:

• Makes a warm breakfast meal
• Contains vitamin C from the berries
• Keeps you fuller for longer and
• Low in sugar

Ingredients 

• 1/2 cup oatmeal
• 1/2 cup almond milk
• 1 cup of water

To make sauce and topping:

• 1/2 cup frozen blackberries
• 1/3 cup of water
• 1 tsp of milled linseeds, to thicken (optional)
• 1tsp maple syrup
• 1 banana
• 1/8 of tsp salt

Method

• Combine oatmeal, water, salt in a medium saucepan. Bring to boil and then reduce to low heat.
• Simmer the oatmeal for 3-5 minutes, stirring it occasionally until its thickened
• Remove from the heat, transfer to a medium bowl and leave it to cool for 3-5 minutes
• Defrost the berries in a small bowl, by placing them in the microwave for about 1-2 minutes.  Add a 1/2 a spoon of linseeds to thicken if desired and a teaspoon of maple syrup to add sweetness. Pour over the oatmeal.
• Heat a saucepan on high heat, cut the banana in half and cook it for about 2-3 minutes or until slightly browned, add it to the oatmeal
• Enjoy!

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