May 12, 2023
Four-ever Oats
Gluten-free | Sugar-free | Dairy-free | Vegan friendly
Makes enough to serve 2
Why it’s delicious
The key to good gut health is eating a wide and diverse variety or plant-based foods. This healthy treat involves whole oats and four types of seeds to help feed our health gut microbiome. Easy to make and delicious to eat, this has become a staple in our house!
Helpful hints and tips
Despite popular belief, oats are gluten-free. They can sometimes have trace elements of gluten if they are processed in factories that also process wheat, barley or rye. Anyone who has coeliac disease or extreme gluten sensitivities should purchase oats that are processed in factories that are free from gluten, but for everyone else, normal whole oats are fine to use.
To help maintain a sweet taste without adding refined sugar, I use my Zero as Sugar Pure Erythritol. You’ll find this ingredient in many reduced-calorie and sugar-free foods and drinks. If you would like to purchase my Zero as Sugar Pure Erythritol, which’s 100% natural, has zero calories, and registers zero on the glycemic index, you can find out more here.
Ingredients
- 150 g (5.2 oz) whole oats
- 4 tbsp chia seeds
- 2 tbsp hemp seeds
- 2 tbsp flax meal
- 250 ml (8.4 oz) coconut or kefir water
- 50 ml (1.7 oz) coconut milk or non-dairy milk of your choosing
- 1 tsp cinnamon powder
- 2-3 tbsp coconut yoghurt or non-dairy yoghurt per serve
- 3-4 tbsp mixed berries per serve
- 2 tbsp Zero as Sugar Pure Erythritol
- 2 tbsp buckwheat groats
Method
- Into a bowl, stir together the whole oats, chia seeds, hemp seeds and flax meal and stir in the coconut water and milk. Add the cinnamon powder and mix well before covering and placing it in the fridge to soak for at least 30 minutes or overnight if desired.
- When ready to serve, stir the oats adding more coconut water or milk if it feels a little thick. Spoon and layer the oats, yoghurt and berries in a bowl or glass, along with a sprinkle of erythritol and finish off with some crunchy buckwheat groats.