Basecamp Nutrition – Warming Raspberry Oats

Basecamp Nutrition – Warming Raspberry Oats

by | Dec 18, 2017 | Nutrition

Breakfast – Warm oats

Serves: 1

  • 1 handful oat flakes
  • 200-250ml unsweetened oat milk
  • ½ apple
  • ½ tbs maca powder
  • ½ tsp cinnamon
  • 1 tsp virgin coconut oil
  • 1 tbs chia seeds
  • Pinch of salt
  • 1 tbs raspberries

Oats

  • Slow release carbohydrate keeping blood sugar in check and provide sustainable energy
  • Source of fibre helping fill the stomach giving a feeling of being full with only a small portion
  • High in beta-glucans, immune fighting compounds found in other protective foods like mushrooms, which enhance immune function by fighting infection

 Maca root powder

  • Boosting mood and decreasing anxiety due to its effect on hormonal balancing
  • Increasing stamina and energy; however, the reasoning behind this is still unknown. Various studies believe it may be due to its ability to support the adrenal glands and balance blood sugar levels, thus helping release a constant source of energy throughout the day

Cinnamon

  • Improves blood sugar balance and appetite control. Balancing blood sugar is highly important for preventing energy slumps, food cravings (specifically for sugar) or irritability
  • Improves insulin sensitivity. Insulin is the hormone that regulates metabolism and energy production and transports blood glucose from the blood into cells. Insulin resistance (poor insulin sensitivity) has been associated with metabolic syndrome as well as T2D

Virgin coconut oil

  • Holds anti-inflammatory properties
  • Source of healthy fats.

Chia seeds

  • Source of plant-based protein and fibre
  • Healthy fats (alpha-linolenic and linoleic acid), which have anti-inflammatory properties
  • High in antioxidants (compounds that protect our cells from damage) specifically vitamin E.

Raspberries

  • Rich in antioxidants and other plant compounds that help counteract inflammation and protect cells from damage

Method:

  • Place the oats and milk into a pot and allow to cook. Add water or more milk if mixture gets too dry.
  • Chop up the apple and place into the pot along with the maca powder, cinnamon, chia seeds and a pinch of salt. Allow to cook on a low heat.
  • While the oats are cooking, place the sunflower seeds into a pan with 1/2 tsp of coconut oil and allow to roast. They are ready when they are slightly golden brown.
  • Once oats have softened, add the coconut oil and mix in.
  • Serve up the oats and place raspberries on top along with the roasted sunflower seeds.
    And last but not least – enjoy!
Basecamp Nutrition – Broccoli Salad

Basecamp Nutrition – Broccoli Salad

by | Dec 18, 2017 | Nutrition

Lunch – Broccoli salad

Serves: 4-5

  • 1-2 Broccoli trees, chopped
  • ½ Apple, finely chopped
  • 2-3 tbs extra virgin olive oil
  • 60g Feta cheese
  • 1 handful nuts (either walnuts, almonds or mixed nuts), roasted
  • Salt & pepper to taste

Peanut butter sauce:

  • 1 tbs peanut butter
  • 2-3 tbs water
  • Juice of ½ a lemon

Broccoli

  • Plant-based protein source
  • Highest in vitamin K, C, A, iron and folate and provides 4g of protein
  • Cancer fighting agent due to its high antioxidant content, as this has been shown to help inhibit tumour growth and help prevent DNA damage
  • Due to the high levels of vitamin K, broccoli is a great food for maintaining strong bones

Nuts

  • Source of healthy omega 3 fats responsible for regulating inflammation
  • Source of plant-based protein

Lemon

  • Digestive aid helping prevent indigestion
  • Alkalising agent helping reduce acidity in the body

Extra virgin olive oil

  • Source of healthy omega 3 fats, which helps reduce inflammation and promote healthy hair and skin
  • Helps lower LDL (“bad” cholesterol) and increase HDL (“good” cholesterol)

Note: make sure to only buy your olive oil in a dark glass bottle, as these have not been exposed to light, which can cause heat tampering and damage the beneficial properties.

Only use olive oil as a raw dressing and when cooking at low temperatures and use coconut oil raw and for cooking at higher temperatures (frying and in the oven).

Method:

  • Wash the broccoli and break into bite size pieces. 
  • Place the broccoli into a pot with a small amount of water at the bottom. Place the lid on and allow to steam for 2-3 minutes (until the broccoli is slightly tender).
  • Finely slice the apple into medium size pieces.
  • Roast the mixed nuts in a pan until golden brown.
  • When all is ready place the broccoli, roasted nuts, apple and peanut butter sauce into a bowl.
  • Crumble the feta cheese over along with the olive oil and salt and pepper to taste.