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


  • 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


  • 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.


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


  • 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!