Cinnamon Oats, Blueberry & Chia Seed Porridge

Although oats are gluten-free, they may be processed in factories where gluten-containing grains are also processed, so for anyone following a gluten-free diet, it's best to chose gluten-free oats. Oats contain beta-glucans, a type of soluble fibre that can lower cholesterol and blood glucose, acts as a prebiotic, serving as a food source for beneficial gut bacteria, which in turn produce short chain fatty acids that serve as a food source to our cells lining the digestive tract, contributing to a healthy gut lining and lowered inflammation.

Chia seeds are considered a complete protein, containing all essential amino acids, Furthermore, they contain omega 3 fatty acids and mucilage, which soothes the gut lining and reduces irritation & inflammation. Blueberries are packed with polyphenols which also feed the beneficial gut bacteria. Try this delicious meal, especially to help soothe the gut lining if you are suffering with IBS or inflammatory bowel disease.

Approximate micronutrient value per serving:

Vitamins

B1 (Thiamine) - 0.2mg (21%)

B2 (Riboflavin) - 0.2mg (20%)

B3 (Niacin) - 1.4mg (10%)

B5 (Pantothenic Acid) - 0.6mg (12%)

B6 (Pyridoxine) - 0.2mg (16%)

B12 (Cobalamin) - 0.4µg (18%)

Folate - 21µg (5%)

Vitamin A - 53µg (8%)

Vitamin C - 6mg (8%)

Vitamin D - 46.3IU (8%)

Vitamin E - 4.7mg (31%)

Vitamin K - 12.7µg (14%)

Minerals

Calcium - 337.4mg (34%)

Copper - 0.3mg (36%)

Iron - 4mg (23%)

Magnesium - 109mg (34%)

Manganese - 2.2mg (121%)

Phosphorus - 295mg (42%)

Potassium - 284mg (11%)

Selenium - 17.2µg (31%)

Sodium - 230.6mg (15%)

Zinc - 2.3mg (29%)

% RDI based on an adult female