Berry Oats = Zobena kaša s bobicama

(Scroll down for recipe in English)

Zobena kaša je uvijek dobar izbor, pogotovo kada je upotpunjena vitaminima i mineralima bogatim bobicama:

• malinama, čiji ketoni smanjuju razinu šećera u krvi
• brusnicama, koje su prirodni diuretik, antibiotik i antioksidans
• goji bobicama, koje su bogate esencijalnim masnim kiselinama i djeluju antiupalno (između ostalog)

...i prelivena čokoladom! Kod ove kaše postoji jedan čarobni trenutak zbog kojeg ju morate isprobati, a odnosi se upravo na čokoladni preljev koji će se stvrdnuti i postati hrskav u doticaju sa smrznutim malinama, ali ostati tekuć dok se razlijeva po svemu ostalome. Naravno, ovo funkcionira i s ostalim smrznutim voćem - tajna je u kokosovom ulju koje prelazi u kruto stanje pri temperaturi nižoj od 23 °C.

Nutritivno bogata, bez glutena i šećera, ova je kaša gotova za svega par minuta.

Recept

za 1 osobu

30 g zobenih pahuljica 

2 dcl vode

1 žl sušenih brusnica

1 žl smrznutih malina

1 čž sušenih goji bobica

1 čžl kokosovog ulja

1 čžl kakaa

sladilo po želji

Zobene pahuljice staviti u zdjelicu prikladnu za korištenje u mikrovalnoj pećnici, preliti hladnom vodom i staviti u mikrovalnu pećnicu na 1 minutu (ili, u nedostatku mikrovalne, preliti kipućom vodom i ostaviti minutu-dvije da se upije). Na pahuljice staviti bobice. 

U posebnoj zdjelici pomiješati rastopljeno kokosovo ulje, kakao i malo sladila po želji. Preliti po bobicama i odmah poslužiti.

U slast!

Kalorijska vrijednost:	240 kcal
Proteini:	6 g
Masti:	9 g
Ugljikohidrati (Šećeri):	33 (9 g)
Dijetalna vlakna:	6 g
Bogato vitaminima A, C, E, magnezijem, kalijem, kalcijem i željezom.

Berry Oats

Oatmeal is always a good choice, especially when it is topped with vitamin and mineral rich berries:

• raspberries, whose ketones reduce the level of blood sugar
• cranberries, which are a natural diuretic, antibiotic and antioxidant
• goji berries, which are rich in essential amino acids and act anti-inflammatory (among many other health benefits!)

...and chocolate! 

There is a magical moment to this oatmeal - its chocolate topping that will solidify and become crunchy in contact with frozen raspberries, but remain liquid as it pours over everything else. This works with other frozen fruit as well - the secret is in using coconut oil that becomes solid at temperatures below 23 °C.

Nutritious, gluten and sugar-free, this oatmeal takes just a few minutes to prepare.

Recipe

serves 1

30 g of oat flakes

2 dcl of water

1 tsp of dried cranberries

1 lb of frozen raspberry

1 cup dried goji berry

1 pound of coconut oil

1 cocoa cocoa

sweetener as desired

Place oat flakes in a microwave oven safe bowl, add water and microwave it for 1 minute (or just add boiling water and set aside for a minute or two). Top with berries.

In a separate bowl, mix melted coconut oil, cocoa powder and a bit of sweetener of choice. Pour over the berries and serve immediately.

Enjoy!

Caloric value:	240 kcal
Proteins:	6 g
Fats:	9 g
Carbohydrates (Sugars):	33 g (9 g)
Fiber:	6 g
High in vitamins A, C and E, magnesium, potassium, calcium and iron.