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KATHLEEN HERNDER RD, CDE

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Chai Spiced Pear Oatmeal

January 10, 2017

I realized that I haven't posted a recipe in a while so today I'm posting my current favourite breakfast- chai spiced pear oatmeal! It's high in fibre and it's got protein and healthy fat to keep you going during the morning and can be made gluten-free and vegan! Best of all, it's delicious! I like to make a batch on the weekend without heating like overnight oats then heat it up in the morning before work for a quick and easy breakfast!

 

 

 Chai Spiced Pear Oatmeal

Serves 2-3

 

What you'll need:

 

Knife and cutting board

Medium saucepan

Whisk and spatula

 

Ingredients:

 

2 cups        milk of your choice*

2 tsp           cinnamon

1 tsp           ginger

1/2 tsp       cardamom

1 tbsp        chia seeds

2                 medium ripe pears (I like to use bartlett), chopped

2/3 cup      large flake oats**

1/3 cup      buckwheat

1/4 cup      chopped walnuts (optional)

1 tsp          vanilla extract

 

 

 

*I like to use unsweetened soy milk for its creamy texture and protein content but cow's milk and almond milk would also work. If you use almond milk, you may want to add more protein by adding a protein powder.

**Can be made gluten-free by using pure, uncontaminated oats although not all individuals with Celiac Disease tolerate oats.

 

Directions 

 

1) In a medium saucepan over medium heat, combine milk, spices, and chia seeds and whisk until combined.

2) Add buckwheat and oats and cook for 3-5 minutes, stirring frequently, until oats are tender. Add vanilla extract, chopped pear, and walnuts.

3) Serve and enjoy! I find that the pear makes the oatmeal sweet enough but if you like your oatmeal a bit sweeter, add sweetener of your choice to taste.

 

 

 

Nutrition Info (based on 2 servings): 

 

Calories: 520kcal

Fat: 18g

Sodium: 90mg (4% Daily Value)

Carbohydrates: 73g (59g net carbs)

Sugars: 19g 

Fibre: 14g (50% Daily Value)

Protein: 18g

Iron: 4mg (20% Daily Value)

 

Note: this nutritional information is calculated using unsweetened soy milk with optional ingredients. 

 

I hope you enjoy this oatmeal as much as I do!

 

Happy eating,

 

Kathleen

 

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