Oats Affair: How to make tasty oats meal every day?

Oats, my favourite breakfast food. Ironically now, everything with oats – I will love it!

I was often told about how oats were boring, plain and tasteless food. But I bet to differ that! Oats is one of the most versatile food in the world. From soften overnight oats, oat milk, oat cookies, oat loaf, granola, oat smoothie bowl, baked oat cake and the list goes on! I will be sharing some of my favourite recipes and show how to make tasty oats breakfast everyday!

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Eating well doesn’t mean tasteless food, that is my philosophy. Thinking back, I wonder when I started enjoying oats so much. I guess it was the time when overnight oats are trending a few years back, pretty jars and oats photos are everywhere on the Internet. Being a recipe hunter – I sourced for many healthy, interesting and ‘look-yummy-kind’ of oats breakfast recipes and immediately, oats became my staple food for breakfast. A healthy and hearty breakfast within minutes, why not?

1. Overnight Oats

For overnight oats, I start with the 3 most basic ingredients;

  1. Rolled Oat Flakes
  2. Greek Yoghurt
  3. Unsweetened Soy Milk (or any milk of your choice)

First, place oat flakes in a glass container and pour in milk till the brim that covers. Then, mix in desired amount of yoghurt to thicken up texture – it depends on the amount of oat flakes used. Leave them in the fridge overnight or at least 4 hours to soften oats. That’s it! Before serving them, do add in your favourite toppings. I like adding chia seeds, flax seeds, coconut flakes, cocoa nibs, nuts, nut butters and fruits! Banana, blueberries, strawberries and kiwis are fruits most commonly used in my recipes. Depending on availability, it is wise to switch around fruits that are in season by doing so you will only get the freshest and they probably cost lesser.

10615574_10152810880117746_5676650958699878614_nAlmond Butter, Blackberries, Cocao Nibs and Mango

10407497_10152660419237746_8196944951805400051_nBlueberries, Strawberries and Peanut Butter

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Blueberries, Coconut flakes, Chia Seeds and Strawberries

The choices of ingredients used plays a huge role for a good breakfast. I use greek yoghurt and unsweetened soy milk for it’s high protein and low-fat content as compared to sweetened flavoured yoghurt/milk which contain added sugar. By doing so, I can reduce my sugar and calorie intake yet still enjoy the perfect oats breakfast with my favourite fruits and nuts! Do also note that overnight oats should be consumed within 3 days of making as to maintain freshness of oats, yoghurt and milk.

Read more on : Greek Yoghurt vs. Regular Yoghurt

This breakfast choice save me much time before the mad morning rush everyday. Digging in to a cold hearty breakfast packed with fiber, vitamins, proteins and nutrients which does not require cooking at all. How amazing is that! Also, have fun playing around with portion sizes as it took me a while on varying the amount of oats, milk and yoghurt to finally getting my favourite combination. Ahh…..My perfect post-workout fuel ♡

What else can you do with Oats?

2. Yoghurt Fruit Parfait – Layers and more layers! That’s how a parfait looks like. Using almost similar ingredients in the overnight oats recipe substracting the milk, parfait contain more fruits than oats! Good to go as a mid-afternoon snack, simply layer your favourite fruits, toppings, yoghurt, honey and oat flakes. Repeat steps. That’s it!

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3. Oat Milk Drink oats! Blending my own Oat Milk bring ease as it is free from added additives or preservatives. Naturally sweet and energy boosting, oat milk seems to be a great post-workout drink replenishing carbohydrates, minerals and protein lost during exercise. Moreover, it’s so simple to do!

(Recipe can be found on my previous post: Homemade Oat Milk)

10614324_10152438483532746_7140086137043875159_n4. Oat Smoothie Bowl – My “throw-in-everything and blend” breakfast! Days when I am too lazy to chew my food, oat smoothie bowl is my best friend. Place all the ingredients (usually fruits, milk, vegetables and oats) into the blender and blend it high for 30 to 60 seconds until smooth and top it with your choice of toppings.

(Recipes can be found on my previous post: Kale Smoothie Oat Bowl and Pumpkin and Banana Smoothie Oat Bowl)

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Pumpkin and Banana Oat Bowl topped with Banana Coins, Chia seeds and Dried Fruits

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Kale Smoothie Oat Bowl topped with Coconut Flakes and Chia Seeds

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5. Cooked Oatmeal with Egg – When mum is not home and my fridge went into a famine. Protein loading is not impossible and all you need is oat flakes and an egg! Boil oat flakes for about 8 – 10 minutes and crack an egg and stir together. Optional, add extra honey or nut butter to it for a more flavourful taste! Simplicity is sometimes a good thing afterall as this is one of the most cost-friendly recipe around!

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6. Healthy Oatmeal Banana Bread – My favourite homemade bread in the world! With zero sugar and only natural ingredients, it’s absolutely healthy and filling! Homemade bread are chunkier comparing to conventional packaged bread which is not filling and contain many food colourings, preservatives and other addictives that I can’t even pronouce. Moreover, it is not that difficult afterall. Try it!

(Recipe can be found on: Stayfitandtravel: Healthy Oatmeal Banana Bread)

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Oatmeal Banana Bread with Almond and Cashew Butter with Banana and Cocoa Nibs

7. Baked Oats with Banana and Raisins – With it’s name, this is basically oats baked with fruits, dried fruits and egg! Baked oats tastes like oat pie, which is crispy on the outside, moist and chewy on the inside. Best served with honey or pair it with a cup of coffee during tea break!

(Recipe can be found on: Stayfitandtravel: Homemade Banana and Cranberry Baked Oats)10898121_10152698926042746_3721092541210432994_n

Oatmeals are never boring. All it takes is a little effort and preparation for a wholesome healthy breakfast. Anyhow better than a greasy buttery bun at the confectionary or the fried bee-hoon from the coffeshop. Studies shown that eating oats keeps you full longer as soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. Moreover, oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.

Treat your body better by starting your day with this nutritional superstar! Enjoy! ♥

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My favourite breakfast recipes

Who else agree that breakfast is the best meal of the day?! Well, I do! I love breakfast most and look forward to them every time I finish my morning workout session. I vary my breakfast choices from oatmeal, fruit/tofu/oat smoothies, eggs toast, and nut butter spread on whole-grains and fruits salad. Also, I get much inspiration from my Ig feeds from people like @stayfitandtravel@funkyfitnessfoods and many other health foodie gurus! It is always interesting to try out a new breakfast recipe and totally get hooked on it. By doing so, I expand my knowledge on healthy eating and learn to prepare healthy food for my subsequent meals as well.

            Do you know the benefits of eating breakfast?

1. Energy Boost to Start the Day

Everyone should start their day off right by eating as many vitamins and other nutrients as possible. The great thing about breakfast is there are so many common breakfast foods that can be considered super-foods because of their nutrition value:

  • Eggs: Including an egg or two for breakfast may require a few extra minutes of preparation time, but the potential health benefits make them worth cooking and eating. Not only are eggs packed with protein and amino acids, they are also one of the few, significant sources of vitamin D, which is important for absorbing calcium for stronger bones.
  • Whole grains: Whether you are taking them in the form of bread, cereal or oatmeal, breakfast is one of the best times to enjoy whole grains in your meal. This super-food is a great source of fiber, which is essential for a healthy heart and digestive tract, and can help reduce the risk of heart disease, cancer and diabetes.
  • Vitamin C: You can hit your daily intake of vitamin C in your very first meal of the day, whether it’s in the form of a juice or solid fruit. Oranges, grapefruits and apples are common fruits on the breakfast table.

2. Breakfast Helps Reduce Morning Crankiness

Imagine going without food for 8 to 12 hours during the day; you probably won’t be the most approachable person in the office or classroom. Do yourself, your classmates and your co-workers a favor by eating breakfast to help you deal with any morning moodiness and stress.

3. Metabolism Boost

When you sleep, your metabolism tends to slow down. The only way to jump start your metabolism for the day is to start off right with a healthy breakfast. This will allow your body to start burning through calories from the very beginning of the day, rather than in the middle of it after you’ve eaten lunch.

Read more on : Benefits of eating breakfast

My recent breakfast try-outs;

1. Pumpkin and Banana Smoothie Oat Bowl (Inspired from @stayfitandtravel)

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INGREDIENTS

  • 1 Slice of Pumpkin (Steamed and puree)
  • 1 Frozen Banana
  • 3/4 cup of Rolled Oats
  • 1 cup of Almond Milk

TOPPINGS

  • Chia Seeds
  • Banana Slices
  • Dried fruits

DIRECTIONS:

Place all the ingredients into the blender and blend it high for 30 to 60 seconds until smooth. Pour pumpkin smoothie mix into a bowl and top it with your choice of toppings. This must be one of my favourite recipes – it is really simple and easy to make!


2. Overnight oats topped with Organic Almond Butter, Rock Melon and Cocoa Nibs

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INGREDIENTS

  • 3/4 cup of Rolled Oats
  • 4 tablespoon of Greek Yoghurt
  • 1 cup of Oat Milk or any milk of your desired choice
  • Honey (Optional)

TOPPINGS

  • Homemade Almond Butter
  • Rock Melon, diced
  • Chia Seeds
  • Raw Unsweetened Cocoa Nibs

DIRECTIONS:

Place all the ingredients into a jar/bowl and mixed them thoroughly. Add in homemade almond butter (otherwise, any other nut butter), chia seeds and cocoa nibs together. Close lid and leave it in fridge overnight. Rolled oats should be soft after soaking in milk and yoghurt (at least for 4 hours). Topped the overnight oats with fresh fruits of your choices and enjoy!


I usually prepare oiaj – oats in a jar, the night before consuming them. As leaving them in the fridge overnight will soften oats further. This breakfast choice save me much time before the mad morning rush everyday. Do also play around with the portions, it took me a lot on varying the amount of oats, milk, yoghurt and fruits to finally getting my favourite combination. I also use Greek yoghurt for it’s high protein and low fat content as compared to sweetened flavoured yoghurts which is full of sugars. A cold yet hearty healthy breakfast packed with fiber, vitamins and nutrients in a jar which does not require cooking at all. How amazing!

*Do also note that overnight oats should be consumed within 3 days of making as to maintain freshness of oats and milk.*

I hope you enjoy these recipes as much as I do! ♡

Brands InnerShine RubyCollagen Essence

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Was one of the lucky winner from Blissful Bride Magazine Giveaway during their September Issue and I won myself a 6 weeks supply of RubyCollagen Essence from Brands Innershine! I have always wanted to try out this new product launch from Brands. Always trusted Brands for their quality products and tasty flavours, making consumption of beauty supplements much much easier.

What is Collagen?
Collagen is a part of the connective tissue in the skin that helps in firmness, suppleness and constant renewal of skin cells. With age, collagen production slows and the cell’s structure weaken. The skin gets thinner and is easier to damage, hair gets lifeless, skin sags and wrinkles, tendons and ligaments become less elastic, joints get stiff etc.

This is why it’s vital for women at ANY age to take collagen daily, that is because our body’s natural collagen production is gradually decreasing. Not only that, with all the stress, pollution and daily food habits, aging will take place even before 20!

We may not be able to see the effects now but by the time we realize it, it might be just too late!

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 How does BRAND’S® InnerShine® RubyCollagen Essence benefit my skin?

BRAND’S® InnerShine® RubyCollagen Essence supplies skin with RubySignature™, a proprietary formulation containing micro-collagen and Astaxanthin to combat the signs of aging. Through the combined actions of micro-collagen, which replenish collagen levels in the body, and Astaxanthin, which neutralizes the harmful impact of UV rays to minimize collagen depletion, skin suppleness and smoothness are retained.

I enjoy the taste of BRAND’S® InnerShine® RubyCollagen Essence very much! The taste of pomegranate and it’s just like a shot of fruit juice. Too yummy! What’s best is that InnerShine® RubyCollagen Essence contains no added sugar, artificial colourings, and/or preservatives. Enjoying the purest and freshest collagen from the bottle itself!

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That’s me with my bffs during my ROM.

Indeed, proven and tested with the consumption of InnerShine® RubyCollagen after 6 weeks (diligently drinking 2 bottles a day) helps me firm and tighten my skin, keeping them supple and bright for my wedding day. It was such a rescue to my dry thirsty skin and I was won over with praises from everyone on my glowing complexion. Beauty is never a one-time thing, but it is a commitment to maintain it. Therefore, regardless of occasions and situations, InnerShine® RubyCollagen is a should have for young women starting from 20s!

You can purchase InnerShine® RubyCollagen Essence from any Hypermarkets, Watsons Personal Care Store or BRAND’S® E-store (https://store.brandsworld.com.sg/index.php/product-145.html)
Do also check out on their Brands® Innershine Facebook Page for more updates and promotions!

www.facebook.com/BrandsInnerShineSG

The Journal of 3 Days Juice Cleanse

Having to read so much on juicing and its cleansing benefits, I decided to embark on my own juice detox. I felt so accomplished and proud of myself to have completed this 3 days cleanse. Reaping all the positive effects now and I am here to share with you my journey.

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Started the day with apple, green grapes and celery juice at 8.30am. These fruits are the most cleansing & vitamins packed! Indeed, quite a challenging one as I did my 6.5km this morning. I am hungry, no doubt. Persisting, at about 10.30am I had plain unsweetened warm soy milk. It’s complete tasteless but soy is kinda filling as compared to fruit juices (BUT at that point of time, no difference to me)

For juice detox, juices will be needed every 2 hours of interval. Else, the body will sent all sorts of crazy signals! Then at about 1.30pm, I went over to a juice bar and had my veg juice fix. Juices nowadays are not cheap, especially those that are cold-pressed.

“Lunch” was celery, spinach, kale, cucumber, green pepper & green apples. Another detoxing agent. Feeling much of a hunger pang after 3pm. So I headed for a persimmon fruit at about 4pm. The lack of carbs is draining all the energy in me. Imagine the calories today, wasn’t even enough for the run I did this morning. Therefore, never do a crazy workout if you’re planning to start a detox.

Headed home, and rushed for my “dinner”. The worst thing is, mummy cooked my favourite cod fish & spinach! WHY?! Haha.. I didn’t give in, thankfully. Blended carrot, cucumber, celery & bittergourd?! Lol. Bitter dinner I have there. It doesn’t seem that bad, but why did I choose such a combination? Cause if you know, celery + bitter-gourd aid weight loss, carrot is good for skin and hair, cucumber hydrates the body and allow the body to detoxify waste easily. Celery is the goodness goodness veg! But still, bitter lah.

女人为了爱美什么都可以做!

To start a detoxing program really depends on what you want to achieve. For me, I just wanted to cleanse and detoxify toxins from the body. Of cause, to drop a few grams. Heh. I have never done anything like this before, cause I didn’t have the courage & motivation. The love for food overpower this thought, always. Now that I’m working, I find it hard to workout 5-6days/ week. I will try my best, nevertheless.

I just want to be fit & healthy.

Life is so much of a joy to be a fat, sick and bedridden person ya? We must all learn to love life & naturally understanding that our body is the temple. We need to maintain & love before it wears out & eventually crash.

Okay! Off to my last juice; my very own Nut Milk! ❤

Day 2

Getting my hands on the slow juicer is like happiness overwhelmed!!! Now I can do almost any type of juices without destroying its nutrients. Moreover, juicing removes all fiber from fruit and zero digestion is required. Therefore, juices are easily absorbed into our bloodstream within minutes. A juicer acts like our teeth, breaking down and pre digesting it.

Day 2, lets go!

Had 150ml of Nut Milk for lunch today. And a persimmon fruit at about 5pm. Body starting to feel lethargic and constant coldness. Quite a crazy feeling, can’t imagine people without food for 3 days. I think the time difference for the juices are too long! And also, cause it’s all liquid. It’s really not filling and not easy to sustain a liquid diet. For me, cause I’m a big eater & I get hungry very easily (if you know)!

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Last juice of the day; yellow kiwi + purple grapes + persimmon. Gonna doze off earlier to curb food craving. Tastebuds seems to have reset itself into plain bland mode & there isn’t much saltish craving. Can’t believe I completed Day 2 already!

Tummy is smaller for sure, and feeling cleansed and healthy now. Can’t wait for Day 3 to start off & I’m gonna spam on fishes after the juice cleanse!

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Day 3

Today’s dinner detox juice – Spinach, broccoli and tomato! Can’t believe I went through this 72hours of detox without any meals. It’s just juices, fruits and plain nut/soy milk.

What’s my feeling now? I crave for soupy dishes very much and I wanna sink my mouth into steam fishes!

What’s the Pros?

1. I felt thinner, cleansed and healthy!

2. Taste buds seems to have reset into something more bland than usual.

3. Having to be very motivated to keep in track of a healthy diet!

4. A rest for the body system, a break for 24years of digesting foodssss.

Cons

1. Troublesome to get juices while at work & cause preserving fresh juices means lost of vitamins too.

2. Working out is definitely no-no.

3. Constant hunger spells and headaches cause of the lack of calories.

I would say it’s a good start for me this year. I wished I could abide this juicing detox every 2-3 times/year. Maybe not 3 full days, but a day or two is good enough. Not many people can handle such a deprive solid food diet & be mentally prepared to have irregularities of body signals. The most important thing will be to listen to your body. React to your body signal, and NEVER be stubborn. If you need to eat your protein & carbs, just go ahead.

It wouldn’t be worth it to wreak your body for the detox which is suppose to benefit your body. Putting your body under such regime is a tough challenge and don’t ever do any vigorous work out. Lacking of calories and protein, makes me lethargic after 6pm. Constantly feeling sleepy and vexed temper during work. The drop level of concentration and tolerance

No doubt, a true and real experience for me. I never felt so nourished with nutrients before! Raw green juices are never my kind of thing. But now I enjoy my juices and learning to adapt a habit of juicing breakfast. And that’s the end of my 3 day cleanse.

Happy & accomplished of what have been done.

Detoxing

After such a busy weekend, from going out to movies to BBQ. I had awesome fun with all my family & friends! Whilst eating wholeheartedly, it’s time for some cleaning now!

Exercise itself is detoxing. It clears your body system through perspiration and makes you feel awesomely good! Next, it is the diet. Eating fruits and vegetables, not only nourish your body but cleans it too!

I would start my day with museli with yoghurt, which is wholegrain & full of healthy nuts. Museli are uncooked rolled oats, which provide sufficient proteins and fibre in your diet! Yoghurt contains probiotics which have beneficial bacteria that aid digestion, promotes ‘good’ bacteria and reduce ‘bad’ bacteria in the digestive system.

A hearty breakfast would kickstart your day, rather than sloughing and feeling tired after every meals! Always remember, you are what you eat!

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If not now, when?

When is the right time to get yourself in shape? Tomorrow? Or yet again, tomorrow’s tomorrow?

People often contemplate to get out of their comfort zone. Getting excuses like, I have no time, I feel sick, I am tired and all! Simply, just because you’re lazy. That’s it. Life is always unpredictable, we will never know what happens tomorrow. The passing of Steve Jobs wasn’t sudden, all along he had been strong in fighting his illness. I’m proud of this brave wise man! Don’t wait till your body tells you what’s wrong, by then it’s too late. Just like an old saying, “Prevention is better than cure”. Keeping yourself in the pink of health is always a bonus.

I always believe strongly that the enjoyment of food shall never be deprived. Reward yourself occasionally with your favourite food. You can’t be enjoying fried chicken everyday, and still enjoy the same way as an indulgence. Don’t get guilty of a fat-food day, compensate it by working out. Exercise brings you the gratifying satisfaction.

Life is good!

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The journey towards healthy lifestyle

Keeping fit and healthy has always been my dream. The desire for beauty. 

To start a healthy lifestyle, the hardest thing was to change.This includes your everyday habits, the choices of food and to include an exercise regime! The adoption of good food into your diet requires a time frame; those buds need some time to switch! A good gauge would be the living food and dead food comparison! Imagine yourself in the crossroad, choosing a route that would lead you to live and die. Applying this to food, it’s what you choose to put in your mouth that causes you to live longer or to die faster.


Make your choice.

Looking at all those old photos, 2 years back. I felt myself gorging my body with bad food and took my body for granted. I’m undernourished, over fat and overweight. This is the saddest thing to do. Everyone wants to enjoy life, but eating bad food doesn’t make you ‘enjoy’ more. Having more knowledge for health and wellness helped me to change the way I think and feel. Love your body, and it would then work the way you want it too. Good food is all about making choices. Decide what your body need, not want.

Joining a fitness club had turned my life around. I made exercise my best friend. Having the same goal, my gym buds have been the pillar of my consistency. (You know who you are & I love you!) It is vitally important to find GOOD gyming buds, they make you or break you! Positive peer influence will make you stronger, but negative ones only make you weaker or stagnant.

Before:

NOW!


I’m glad I’m walking towards it, you should too!

A brand new me

It has been one year and I’m back on track! What’s so NEW about me now?!

I’m happier! 🙂

Let just talk about keeping fit and exercising! It’s my all-time-favourite topic. Personally, I’m not born with stick-thin genes; I can’t gobble up bags of chips and maintain my size. I need to work them out. Most stick-thin people don’t work out, they are usually unhealthy and have problems with bulging tummies. It’s really hard not to get fat on tummy if you’re eating supper & unhealthy snacks! That’s the area people pile their pounds on first.

Staying healthy is not just about looking good, but to stay stronger. Being consistent is key, but many a times we give up halfway either we lose weight, or we did not. And the cycles go on. This is not an easy journey, its lifelong habit. We eat every day, don’t we? This applies for exercise! Don’t you realise that people who do not exercise, often complain about their figure the most. Then why are you not moving your butts? If not, don’t complain. I have been encouraging and stringing the people around me to walk towards a healthy lifestyle and exercise. But who am I to control them? It’s unless they themselves want it too!

The truth is harsh, if you’re not exercising you get fat. Even celebrities work hard for their body! You think they were born slim? NO! Joanne Peh work out 6 days a week! Jeanette Aw skips everyday and jog! Beauty is hard work, and nothing comes easy. Motivation is what get you started, but habit is what keeps you going. Make exercise your habit now! If you can’t run, jog. If you can’t jog, walk.  Beauty don’t wait! Go for it!