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Home » Super Seed Chocolate Oatmeal

Super Seed Chocolate Oatmeal

July 16, 2020 By Diane Smith 2 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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Nothing beats a tasty, nutritious breakfast like this Super Seed Chocolate Oatmeal. It’s one of my favorites! The addition of heart-healthy ingredients sends it over the top. In fact, I’m so obsessed with this as my breakfast, I’ve taken a lot of casual photos and I’ll post a few below. 

The super seeds included in this recipe are ground flax, hemp, and chia. I also love the addition of a tablespoon of walnuts. They all are high in omega 3’s. To see the amazing benefits of chia, read my article, “Chia: Small Seeds with Big Nutrition.”

Breakfast is a great time to eat more fruit, as well, since we need at least 5-9 servings of fruits and vegetables per day. It’s easy to forget these lovely sweet treats. I do recommend organic berries because strawberries and cherries are on the dirty dozen list from the Environmental Working Group. 

Oatmeal and Coffee

You don’t have to use berries if you don’t have them on hand. Many ripe fruits work well. I love bananas, chopped apple, peaches, or even canteloupe. 

Dr. Michael Greger from nutritionfacts.org recommends 1/2 cup of berries per day plus 3 servings of other fruits so finding ways to eat more fruit is important. One serving is 1 medium-sized fruit or 1 cup cut-up fruit. 

The addition of chocolate in the form of organic cacao powder is another way to eat a heart-healthy breakfast. It turns out that arterial function is significantly improved within hours of consumption. And, the good thing about cacao powder is that is doesn’t contain all the fat and sugar in other types of chocolate. 

Oatmeal and Peaches

The recipe calls for just 1/4 cup of uncooked oatmeal per person and this is plenty with the addition of the seeds and nuts. Especially if you mix in the seeds in the pot at the end of cooking. It plumps up the oatmeal quite a bit. 

Sweeteners

You may want to sweeten up your oatmeal and I suggest using date syrup or even chopped dried dates. Maple syrup works well, too. If you want to make your very own date syrup, try this recipe because it’s very easy although not quite as refined as the store-bought version. 

Super Seed Chocolate Oatmeal Pinterest Pin

There’s a more complicated date syrup recipe that involves reducing the syrup and straining it, but I like to keep it simple with this recipe. Just make sure it’s thin enough for drizzling over your oatmeal.

Date Syrup
Makes about 2 cups

Ingredients:
1 cup pitted dates, tightly packed (Medjool work best)
1 1/2-2 cups water

Instructions
Add all of the ingredients and 1 cup water to a blender and blend until smooth. 
Add another 1/2 cup water or more until you get the consistency of syrup.
Refrigerate in a sealed glass jar for up to a month. 

Which Type of Cinnamon is Best?

I will also mention that Ceylon cinnamon may be the better choice over cassia cinnamon “due to the compound, coumarin, present in cassia cinnamon which data suggests may be toxic to the liver in quantities of one or more teaspoons per day.”

Oatmeal

Plant Yogurt

Another delicious addition to this oatmeal is a couple of tablespoons of plant yogurt. There are two on the market that I’ve used and liked, unsweetened plain Kite Hill Almond Yogurt and unsweetened plain Forager Cashew Yogurt. These are great to keep on hand as a substitute for sour cream. I love a little in my bean burritos or quesadillas or to top a baked apple or sauteed sliced cinnamon apples. Yum, I’m getting hungry. 

Secret tip: fruit and plant yogurt is a great dessert, as well. 

Coffee Replacement

Since giving up coffee recently, even decaf, I’ve enjoyed drinking a couple of cups of Teechino, which are really quite satisfying. It’s a deep rich color that looks like coffee, even with the addition of my non-dairy soy milk, and has a hint of sweetness. There are several different flavors but my favorites are the mocha and the vanilla hazelnut. I’m looking into Crio Bru, which is a chocolate drink made from cacao beans. 

If you have tried it, I’d love to know your experience with this chocolate brew. I don’t know why, but regular coffee started affecting my blood pressure, and even the decaf has some. I know that hibiscus tea can lower blood pressure, so that is always an option, and I have a homemade recipe if you’d like to try that. Here’s the article and recipe, “Lower Blood Pressure with Hibiscus Tea.”

Let me know what’s your favorite breakfast obsession in the comments below. 

Or, I’d love to hear your feedback for this Super Seed Chocolate Oatmeal! If you have a photo, post it on Instagram, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

Oatmeal and Coffee
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4 from 3 votes
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Super Seed Chocolate Oatmeal

Start your day right with this delicious and nutritious bowl of oats, berries, nut, seeds, heart-healthy chocolate, and your favorite plant milk.
Prep Time10 minutes mins
Cook Time10 minutes mins
Total Time20 minutes mins
Servings: 4 people

Equipment

  • Non-stick pan
  • Wooden Spoon
  • Glass Mixing Bowls with Lids
  • Bowls

Ingredients

  • 1 cup old-fashioned rolled oats (see note below)
  • 2 cups water
  • 1 tsp vanilla extract
  • 1/2 tbsp Ceylon cinnamon*
  • 1 tbsp cacao powder (or cocoa)
  • 1/4 tsp salt (optional)
  • 4 tbsp ground flaxseeds
  • 4 tbsp chia seeds
  • 2 tbsp hemp seeds
  • 4 tbsp walnuts
  • 2 cups frozen mixed organic berries or fresh
  • 1/2 cup unsweetened plain vegan yogurt
  • 4 tsp date syrup (optional)
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Instructions

  • Heat water in a saucepan over medium-high heat.
  • Add vanilla, cinnamon, chocolate, and salt and heat to just boiling. The chocolate will blend in better once the water heats.
  • Add oats and stir to combine. For creamier oatmeal, add the oats before heating the water. Lower heat and simmer for about 10 minutes, stirring frequently.
  • While the oatmeal is cooking, defrost berries in a ceramic bowl in the microwave for about 1 minute. I like to cut up the strawberries so they defrost more with smaller berries.
  • When the oatmeal is cooked, add 1/4 of it to each bowl. Top with 1 tablespoon of flax, 1 tablespoon of chia seeds, 1/2 tablespoon of hemp seeds. These can alternatively be mixed into the oatmeal at the end of cooking with about 1/4 cup extra water. Also, add 2 tablespoons of plant yogurt for each bowl.
  • Add 1/2 cup berries, 1 tablespoon walnuts and a teaspoon of date syrup if you'd like it a little sweeter.

Notes

*The recipe calls for 1/4 cup of uncooked oatmeal per person and this makes a large bowl with the addition of the fruit, seeds, nuts, and plant yogurt.
*I recommend using Ceylon cinnamon, which has a sweeter, more delicate flavor, because the most common cinnamon, cassia, contains coumarin, a naturally occurring compound that may be toxic to the liver at doses of 1 teaspoon per day for adults and 1/4 teaspoon for children a few times a week. See reference from nutritionfacts.org.
Nutrition label includes salt and unsweetened Kite Hill almond yogurt.

Nutrition

Nutrition Facts
Super Seed Chocolate Oatmeal
Serving Size
 
1 g
Amount per Serving
Calories
354
% Daily Value*
Fat
 
18.7
g
29
%
Saturated Fat
 
2.1
g
13
%
Cholesterol
 
0
mg
0
%
Sodium
 
159.3
mg
7
%
Carbohydrates
 
37.8
g
13
%
Fiber
 
13.2
g
55
%
Sugar
 
9.2
g
10
%
Protein
 
11.1
g
22
%
Vitamin A
 
250
IU
5
%
Vitamin C
 
6.6
mg
8
%
Calcium
 
250
mg
25
%
Iron
 
3.8
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.
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Reader Interactions

Comments

  1. Celeste

    July 17, 2020 at 4:12 pm

    Costco had Crio Bru for awhile, but our store doesn’t seem to have it now. I’ve tried it on its own, but I like it better added to some Teechino or decaf coffee. I also love yogi tea: 5 cinnamon sticks, 20 black peppercorns, 20 cloves, 20 crushed cardamom pods, 2 inches sliced ginger, boiled for 1 hour in 1 gallon water…let sit overnight or several hours before straining and refrigerating.

    Reply
    • Diane Smith

      July 18, 2020 at 11:11 am

      I read the reviews on Amazon for Crio Bru and some people loved it and others, not so much. I think you’re right that it’d be tasty added to Teechino or decaf coffee. Your yogi tea sounds wonderful. Maybe add a touch of turmeric to up the anti-inflammatory properties. I’ve gotta try it!

      Reply
4 from 3 votes (3 ratings without comment)

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