This truly is a super breakfast — a quick and easy weekday alternative to hot porridge that will make you feel full and ready for your day. Also great for the Spring/Summer when you may not feel like a warming breakfast. As well as being delicious it is absolutely packed with ingredients targeting your cardiovascular health. Here are some highlights for this combination:
- Oats contain a soluble fibre called Beta-Glucan. This swells and form a gel-like material in your stomach which shields the carbohydrates from your digestive enzymes resulting in slow release energy and making you feel fuller for longer. Oh, and it also acts to lower your bad LDL-cholesterol.
- Walnuts are great. There is a clear epidemiological association between regular nut consumption and improved long-term cardiovascular health. There maybe a number of reasons for this including the ability to improve your cholesterol profile.
- Berries have also shown clear epidemiological association with improved cardiovascular health. They are all amazing but the blueberry particularly has a super reputation. One possible reason is due to their anthocyanin content — the colourful pigments which give them their vivid colours.
Combine this Bircher with a full glass of water to help the oats swell further and I guarantee there won’t be any sign of hunger until lunch time. It is also perfect pre-exercise and will give you loads of energy – combine with a brisk walk for 30 minutes (or any cardiovascular exercise of your choice) afterwards to boost your cardiovascular system and feel fabulous and energised for the rest of the day. If you do this consistently you will definitely see results in terms of weight optimisation and cardiovascular risk factor reduction.
This recipe is only one possible example. You can experiment with different berries and/or fruits, (including dried), nuts and seeds.