After agreeing to sub extra classes at Rancho Valencia Resort & Spa, I'm sore from six yoga classes and two HIIT classes (cardio/plyometric + weights)! My goal of steel-cut abs needs a recovering breakfast like steel-cut oatmeal, and this recipe includes dark tart cherries known to decrease inflammation, ease muscle soreness, and promote better sleep. The walnuts are a great source of omega-6 and omega-3 fatty acids. I also added chia seeds for an extra dose of fiber. See below for the health benefits or skip to the recipe.
Combat Inflammation & Disease:
Dark tart cherries owe their deep hue to anthocyanins:
High levels of polyphenols such as flavonoids. These phytonutrients, also known as plant chemicals, possess potent antioxidant properties.
Antioxidants shield against inflammation and combat free radicals, pivotal in preventing cellular damage and mitigating the risk of chronic ailments such as cancer, diabetes, and heart disease.
Support Cell Function & a Healthy Heart
Walnuts serve as an outstanding source of omega-6 fatty acids. Additionally, they contain omega-3 fatty acids, contributing to a balanced intake of essential fatty acids in your diet.
Omega-6 fatty acids are vital for supporting healthy cell structures and processes. When combined with omega-3s, they ensure proper cellular function, thereby reducing the risk of cell damage that may contribute to health issues or chronic diseases.
Abundance of fiber, protein, omega-3 fatty acids, & micronutrients:
Chia seeds are tiny black seeds native to Central America and just 2 tbls contain 9.8g of fiber, 4.7g of protein, and 12% of the DV of iron.
They are loaded with antioxidants, including chlorogenic acid, which has been shown to protect your heart and liver.
The fiber and protein content helps you feel satiatiated (helping you feel more full longer).
Recipe:
Ingredients:
1 cup almond coconut milk*
1/2 cup steel cut oats
1/4 cup dried dark tart cherries
1/4 tsp brown sugar
2 tbs raw walnuts
2 tbs chia seeds
1/2 tsp honey to drizzle
Instructions:
1.) Bring 1 cup of almond coconut milk to a boil (substitute other alternative milk or water)
2.) Add in 1/2 cup steel cut oats and combine with walnuts and brown sugar; reduce heat to low, and let simmer for 30 mins
3.) Remove from heat and add chia seeds and dried cherries and let sit for ~5 mins to set/cool.
4.) Drizzle with honey (and/or cinnamon) and enjoy!
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