Morning Chocolate Oats

by Andrew Laurent January 8, 2023

After my morning breakfast routine went viral I decided to share the recipe here. Much like my bean stew recipes, I hadn't ever measured or written them down until people started asking.

This breakfast is yummy enough for my daughter to excitedly ask for if every day. Yet, it has no refined sugars, oils, salt, gluten, lecithin, cholesterol, animal hormones, or saturated fat. Instead, it's pack with omega-3, fiber, and protein... and just a little caffeine to start the day. It's a tasty whole food plant based breakfast.

Start with a tall 24 ounce container. A ceramic or glass might boil over, so if you use those keep in eye on it while cooking. A silicone bowl is best.

Add 1/2 cup rolled oats and 1 cup of soy milk

Microwave for about 2 minutes and 22 seconds.

Then, mix in 2 tbs Cocoa powder, 1 tsp flax, and 1/4 cup of chopped or crushed walnuts.
Using a spoon and the palm of your hand, slice in half a banana. Or instead, add 1/3 cup of unsweetened applesauce.

Microwave for another 70 seconds. Watch to make sure it doesn't boil over. Eventually you'll find the best cook times for your equipment. Like, you might want to cook for 50 seconds, stir, and then do another 40 seconds. Sometimes I like to let is sit for a few minutes before adding the fresh fruit. Then,

Fill the rest of the container with a fresh fruit. Like blueberries, cranberries, sliced strawberries, or grapes.

You can also cook on the stovetop in a sauce pan on medium heat using the same steps.

This meal is an important part of my daily routine. I usually don't finish it all right away; I snack on it again through the morning. Then, I just have some more fruit or raw veggies for lunch... maybe a spinach smoothie.

I feel best when I don't eat any added sodium or salt until the evening, with dinner. I don't eat super low sodium; I try to get just the right amount. I enjoy a reasonable amount of sodium in my soups and stew, or wherever else I have for dinner. I find it easier to give up the saturated fats. It's only when I combine saturated fats and salt that I feel terrible.

I survived a small stroke and I sent some underlying condition into remission, which was likely causing the mini strokes. But, I'm still very sensitive to dietary factors that contribute to stroke and heart attack risk. The wrong foods effects my ability to work and engage socially. To be my most productive self, I avoid sodium or saturated fats throughout the day. Focusing on vitamin rich foods the first half the day. Then, I eat a dinner rich in minerals, including sodium, with some added organic canola oil to improve absorption.

Like walnuts and flax, canola is also high in omega-3, which is great for brain/nerve health. I buy organic because the generic oils have harsh pesticides and other chemicals. Even the cocoa powder is low in saturated fat because it's been defatted. I used to use dark chocolate but stopped after trying to avoid added lecithin. Some plant-milks have added lecithin but soy milk usually doesn't.

I prefer soy milk because it's high in protein. Some people are scared of soy but the plant estrogen isn't a health risk, instead, it has been shown to reduce the risk of prostate and breast cancer when swapped out with cow's milk. All plants have plant estrogen just as all animal products have animal estrogen. The plant estrogen is kinder to our bodies.

For my breakfast, I buy organic oats, flax, and soy milk. Grains, seeds, and beans retain more of the pesticides. Whereas fruits can be peeled or washed in water with salt to move almost all of them. Also, the organic oats, flax, and soy milk are surprisingly affordable.

As always, when making dietary changes with preexisting conditions, especially for people on medications, it is best to consult doctors, dieticians, and nutritionists. I'm just sharing what's worked best for me and why I've made my choices.