raspberry goji oatmeal

March 7, 2016 ,

This wonderful bowl features two kinds of berries: fresh raspberries and dried goji berries. Both are packed with antioxidants and help to spice up this bowl of oatmeal!

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When you grow up in British Columbia (especially Abbotsford), you spend your summers eating berries. A lot of berries. We are surrounded by berry fields in the valley, and on every country road there are cute little berry stands where you can pick up raspberries fresh off the field, or pick your own if you have time to spare.

I try to stockpile my berries for the the winter, but they are so addictive that the frozen stash usually doesn’t last past September. There is an excellent reason to keep eating berries all year round: antioxidants. Antioxidants protect our bodies from inflammation and oxidative stress, and as a result lower our risk for cancer.

This bowl is the perfect way to get your berries in for the day. Once added into the cooked oatmeal, the raspberries get soft and spread out through the oats, adding a sweetness and tart taste to each bite. The pumpkin seeds add a nice bit of crunch to the soft texture of the oatmeal

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Yields: 1 serving

Ingredients:

  • 1/2 cup rolled oats
  • 1/4 cup raspberries (fresh or frozen)
  • 1 tbsp dried goji berries (or cranberries, raisins)*
  • 1 tbsp pumpkin seeds
  • 1 tbsp ground flaxseeds
  • 1/4 tsp-1/2 tsp cinnamon (to taste)
  • 3/4 cup unsweetened almond milk
  • 1/4 cup water
  • more berries or brown sugar for garnish(optional)

 

*look for goji berries in the bulk section of your grocery store, they are often cheapest at asian stores (sometimes under the alternative name lycium)

Directions:
1. Combine oats, raspberries, goji berries, pumpkin seeds, flaxseeds, cinnamon, almond milk, and water in a bowl. If you prefer you can add the raspberries after cooking, to keep them more firm in texture.
2. Place the bowl into the microwave and cook for 2.5 minutes. If you don’t have a microwave, you can cook the oatmeal in a small pot over medium heat, stirring until the milk and water absorbs into the oats.
3. Once cooked, stir together the mixture to evenly distribute the cinnamon. Add the raspberries now if you didn’t include while cooking. Top with more of your favourite berries, and a sprinkle of brown sugar to taste (I usually find the berries makes it sweet enough).

Notes:
Make it Gluten-Free: Use certified gluten-free oats

Raspberry Goji Oatmeal Nutrition
References:
Nutrition facts from: https://cronometer.com/?logout=true

Stober GD, Wang LS, Zikri N et al. Cancer prevention with freeze-dried berries and berry components. Seminars in Cancer Biology, Volume 17, Issue 5, October 2007, Pages 403-410. Retrieved from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2196225/