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

Green

Kale Smoothie Oat Bowl topped with Coconut Flakes and Chia Seeds

10676124_10152713938727746_7665932865345643370_nHoney Papaya & Banana Smoothie Oat Bowl with Persimmon, Coconut Flakes, Flax Seeds, Cocoa Nibs and Almonds

10423689_10152689503692746_5036815142955920960_nBlack Sesame Steel Cut Oatmeal with Cocoa Nibs and Raw Almonds

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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Recipe: Kale Smoothie Oat Bowl

Adding greens to my meals have never been so simple! Currently, I am increasing my greens intake by adding them in for breakfast – one of the easiest ways to kick-start a healthy day. Green juice, green smoothie and green oat bowl makes a perfect breakfast choice for me. I picked kale as my choice of green! Why?!

Kale is also known as “the queen of greens” and has a long list of benefits under its name. This nutritional powerhouse is low in calorie, high in fiber and has zero fat, at the same time delicious! Kale plays an awesome role by aiding in digestion and elimination with its great fiber content. Nutrient-dense, kale contains fiber and sulfur – both great for detoxifying and keeping our liver healthy. Moreover, you can mix and match kale with any kind of frozen fruits and transform distinctly different flavor profiles possible with it. How yummy!

For more kale benefits: Read here.

1. Kale Smoothie Oat Bowl

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INGREDIENTS

  • 1 cup of Kale (4-5 leaves)
  • 1 Frozen Banana
  • 1/2 cup of Frozen Coconut flesh
  • 1/2 cup of Rolled Oats
  • 1/2 cup of Soy Milk (Unsweetened) / Any milk of your choice
  • A handful of chia seeds
  • Honey (Optional)

TOPPINGS

  • Strawberries Slices
  • Banana Slices
  • Blueberries

DIRECTIONS:

Place all the ingredients into the blender and blend it high for 30 to 60 seconds until smooth. Pour kale oat smoothie mix into a bowl and top it with your choice of toppings. My perfect breakfast choice anytime!

2. Kale Smoothie Drink

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INGREDIENTS

  • 1 cup of Kale (4-5 leaves)
  • 1 Frozen Banana
  • 1/2 cup of Frozen Coconut flesh
  • 1 cup of Soy Milk (Unsweetened) / Can replace water for a lighter taste

DIRECTIONS:

Place all the ingredients into the blender and blend it high for 30 seconds until smooth and serve.


For breakfast, I prefer eating from a bowl as it feels more satisfying than drinking it in a glass. After 7-8 hours of sleep (hibernation), the body requires more energy to kick-start the day. Therefore, by adding in oats into our usual smoothie combination – makes it a perfect breakfast choice. As for the smoothie drink, I consume it during “snack-time” for an energy boost or as my dinner replacement if I am not feeling too hungry at night.

While smoothie bowls are trending, it is also important to take note of the calories consumed. By adding too much nut butters, sweetened yoghurt, raw nuts or granola – you can easily end up with several hundred more calories than you might suspect. Therefore, do keep portions in check and smoothie bowl definitely makes a nutritious and healthy meal.

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

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! ♡

Recipe: Creamy Mushroom Soup


1463761_10152575528397746_6213817491388800005_nHealthy Creamy Mushroom Soup Recipe inspired by Limaran Augustina

Mushrooms MUST be my favourite food! I love them in my soups, salads, sandwiches, mains in any cooking method or even eaten raw! Since young, I always seems to be inseparable from mushroom soup, it was a MUST-ORDER food for me whenever it was available on restaurant’s menu. I simply love it. As I get more into healthy eating and cooking my own food, I explored more recipes which I could whipped at home instead of purchasing off-shelves mostly, heavily sodium and preservatives loaded. And I came across Limaran’s blog on her simple version of creamy mushroom soup, which I found easy to do and nutritious at the same time. This recipe is protein-loaded as it consist of yoghurt, cottage cheese and skim milk being the substitute of cream. Eliminate the use of cream as it is full of empty calories and fat. Moreover, this recipe requires little ingredients as those comparable online.

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Do you know that mushrooms have a long list of nutritional benefits?

Mushrooms are an excellent source of B vitamins, such as riboflavin, niacin and pantothenic acid, an excellent source of the essential minerals, selenium, copper, phosphorus and potassium. Plus, it contains low fat and carbohydrate with the absence of sodium. Perfect food for people who are conscious about their weight. Mushrooms are known to reduce cardiovascular diseases by lowering blood pressure, cholesterol and also boosts the body immune system with anti-inflammatory and strong antioxidant properties.

Read more on: Wikipedia (Mushrooms) and Health Benefits of Button Mushrooms.

10801509_10152575528902746_8492823829608245435_nI did a tweak to the amount of ingredients used as I brought 2 big baskets of mushrooms and increase the amount of milk/cottage cheese and greek yoghurt whilst trying out the texture of the soup. This is why I love cooking as I am free to customize the end product taste to my own liking! Heh.

INGREDIENTS:

  • Assorted mushrooms (Portobello, White and Brown button, Shitake, Brown Shimeji)
  • 5 – 6 tablespoon of Greek yogurt (To replace cream)
  • 3 tablespoon of Cottage cheese (To replace cream)
  • 1 litre of Skim Milk (Lower in fat and calories)
  • 5 – 6 garlic cloves (Too much, but I super like garlic!)
  • 1 red onion
  • 2 yellow onion
  • Sea Salt
  • Italian Parsley
  • Olive oil

EQUIPMENT:

  1. Blender
  2. Frying Pan

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Just 9 simple steps to follow & your creamy mushroom soup is on the way! ♡

Step 1: Soak all mushrooms and wash them thoroughly

Step 2: Chop assorted mushrooms into small pieces and mix them together.

Step 3: Prepare all other ingredients including onions, garlic and parsley leaves.

Step 4: Fry garlic, parsley and onions with a little bit of olive oil, until you can smell the fragrance.

Note: Do not fry them till brown.

Step 5: Add in all mushrooms and fry everything together.

Note: Do not fry them till brown.

Step 6: Before blending the ingredients, pick out some mushrooms to be added into the soup after boiling for a different texture and chunk.

 Step 7: Portion by portion, place all ingredients into a blender and add in skim milk slowly.

Step 8: Pour all the blended mixture together with the chunks of mushrooms into a pot and heat. Continue stirring till it boils and add in Greek Yoghurt and Cottage Cheese.

Step 9:  Add in few teaspoons of salt to season. Keep stirring until everything else blends and your creamy mushroom soup is ready to serve!

cream-of-mushroom-soupTopped it up with more parsley and black pepper for a more enhanced flavour. Slurps~ Simple, healthy and delicious! I will never go back to conventional mushroom can soup even though it is conveniently available, cheap and time-saving (preparation and cooking time). As, what I reap from that can soup is preservatives, sodium, fats and colouring. I would rather spend more money and time nourishing my body that has work so hard for me. Like what I mentioned on my previous post about 70/30 rule. Healthy food plays a crucial role in enhancing overall health and fitness. Way to go healthy eating!

A perfect weekend meal during the rainy season these days, enjoy ♡

BRUNEUS : Nuts Rockin

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Have you ever heard about BRUNEUS? I did my research on healthy snacks and came across Superlative Foods website and a brand new journey begins. I am really honoured to meet owner Angeline Lee, former biologist and founder of Superlative Foods. She started her business in March 2013 making raw chocolate and activated nut products. She did share with me her challenges starting her own business and the determination to stay passionate to her vision of making healthy, sustainable food. Truly amazed with her work.

As a breakfast lover, I do enjoy nuts over my cereal, or otherwise snacking on them during tea break. I love wholesome food! Just like everyone else, grabbing the convenient packed raw/roasted nuts in any supermarket as my pick but only to realize that not all packed nuts are organically grown nor free from additives/preservatives.

At BRUNEUS, all produce are organically grown and uses only natural ingredients for nut cluster. Handcrafted to perfection and are made fresh in small batches with no additives or preservatives. Have you also heard about activated nuts?

Activated nuts are nuts that have been soaked and sprouted. The process of activation breaks down phytic acid and enzyme inhibitors, making the nuts more easily digestible than raw or roasted nuts and the nutrients are also more easily absorbed by the body. The nut clusters are dehydrated at a low temperature to preserve the enzymes and nutrients. As compared to other conventional nuts, activated nuts allow the body to easily digest and absorb the nutrients.

Another star ingredients in BRUNEUS is their unadulterated chocolate, raw cacao nibs are made from peeled and crumbled cacao beans carefully selected from organic farmers in Bali. Raw cacao nibs are chocolate chips in its most natural form and it is a powerful natural source of magnesium and antioxidants. A power booster for a healthy heart! ♥

10389958_10152310614287746_6862069136055980357_nHere’s my favourite raw nut clusters! I love the cashews and almonds most!

Combined with all natural raw cacao nibs and coconut palm sugar makes it even more awesome! Definitely highly nutritious and a great source of Vitamin E. Coconut palm sugar makes the product a healthier choice as compared to processed cane sugar, as it is low in Glycemic Index and is suitable even for diabetics. It’s also good for people who are looking to control their weight.

10500525_10152310613787746_1484509323796083115_nThe walnut clusters are equally yummy! Everything with cacao nibs just tasted better. I couldn’t agree more on that, as I especially love the bitter-sweet aftertaste of every munch of nuts I place into my mouth. Bursting in flavours and absolutely natural and healthy! How could anyone resist? 10400869_10152310613152746_9067675845337084577_n10559959_10152310613227746_1390965288324346567_n

I shared these bags of nuts with my family members and friends who are seldom a nut eater. They were in awe with BRUNEUS bursting flavour! All of them ate more than 4 pieces at least. We could easily wiped out 2 bags in 10 minutes. The truth is, not everyone can take raw/roasted nuts. They may not be able to take the taste and just simply dislike it. The best example, will be my sis who doesn’t consume nuts. Yes, any type of it was a ban to her. To my surprise, BRUNEUS was the only nut product she took! Probably the culprit behind this was the cacao nibs. Who doesn’t love chocolate, no?

10420750_10152310613632746_3196686406547151231_nMy favourite way to eat these cacao nibs will be adding them to my fruit smoothie! I blend them with my usual combination; strawberry + banana, avocado milk or mixed berries juice! It gives a chocolatey flavour and also a nice crunch with the bittersweet after-taste. That’s how pure & raw these cacao nibs are! You may replace them as chocolate chips in your favourite cookies or cupcakes too!

10532337_10152310613407746_4191356952886103560_nThe newest product of the range will be; Chia Seeds & Raw Cacao clusters. These bags are guaranteed of 25% chia seeds! What exactly are chia seeds? The little seed — which comes in either white or black colour has a huge nutritional profile. It contains calcium, manganese, and phosphorus, and is a great source of healthy omega-3 fats. Superfood chia seeds are crazy-versatile. You can throw some in everything from yogurt to oatmeal to peanut butter cookies! Click here to read on more: Top 10 Benefits of Chia Seeds

These delicious nut clusters are great toppings for ice cream, yogurt and salads. Perfect for everyone from all ages. It is vital to consume nut products as they provide us with good fats, minerals and vitamins which empower our bodies. The selection of food is essential from young, as we are able to absorb nutrients effectively and getting them into our blood streams.

Bruneus nut clusters ($7.90) and sweet cacao nibs ($8.90) are available at retailing locations: Tangy Tangerines (Pasarbella), eat ORGANIC, Toby’s Estate Asia, Four Seasons Organic Market, Zenxin Agri-Organic Food, NAIISE and Playhao.

Nuts and chocolates are the best things in life ♥