Oatmeal with Almond Butter and Flax Seeds

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:

1. 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.
2. Stir in the almond butter and flax seeds until well mixed. Let the oatmeal cook for another minute to blend the flavours.
3. If you prefer a touch of sweetness, stir in honey or maple syrup.
4. 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.