Healthy Chocolate Oatmeal > In the Microwave

Updated: May 26

Fall calls for warm bowls of everything, starting with breakfast! Oatmeal is my favorite way to start the day, especially if it’s a sweet chocolate treat that takes only 8 minutes and $2.50 to make.

This healthy chocolate oatmeal is sweet, filling, and most importantly, so healthy. Topped with juicy pineapple pieces, chia seeds, dates, coconut flakes, and orange zest. It’s the perfect combination of citrusy and sweet flavors to wake you up and start the day right. I love the orange zest aroma in the morning! It’s really a treat for all the senses.

Another reason to love this easy vegan oatmeal recipe is the nutritional value. It’s packed with vitamins and nutrients like omega 3, fiber, carbohydrates, antioxidants, flavanols, and vitamin C. The list goes on!

Did you know that the flavanols in cocoa powder may benefit human brain function? See the nutrition section below for more details.

Details:


Yield: 1 serving

Prep time: 5 min

Cooking time: 3 min

Total time: 8 min


Ingredients:


½ cup old fashioned oats

¼ cup frozen pineapple

1 tbsp cacao powder

1 tsp chia seeds

4 dates (chopped)

1 tsp shredded coconut

1 tsp orange zest

1 cup of water


Directions:


1. In a bowl, add the old fashioned oats, water, cacao powder, and 1/2 tsp of orange zest. Put it in the microwave for 2 minutes and 30 seconds.

2. In another bowl, thaw the frozen pineapple in the microwave for 2 minutes.

3. Add the pineapple and toppings to the cooked oatmeal (chia seeds, dates, shredded coconut, and remaining orange zest), and that’s it! Your warm bowl of oatmeal is ready to be enjoyed.


Notes:


- This recipe is a simple alternative to overnight oats. It’s ready in a few minutes without any prep time the night before.

- Cooking oatmeal in a microwave saves time and results in a very similar texture than cooking it on the stove.

- Top it with granola for extra sweetness and crunch!


Approximate cost:


$2.50. This takes into account the measurements listed in the ingredients section and for the main ingredients only.



Nutrition:


*Oats are packed with a variety of vitamins and nutrients. They’re rich in carbs and fiber and higher in protein and fat than other grains. Oats are also high in a soluble fiber called beta-glucan, which helps reduce cholesterol and promotes healthy gut bacteria.


*Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar control. They provide plenty of antioxidants, including flavonoids, carotenoids, and phenolic acid. Dates may also be helpful with lowering inflammation and preventing plaques from forming in the brain, which is important for preventing Alzheimer’s disease.


*Cacao powder: A study analyzed the evidence to date that flavanols (found in dark chocolate and cocoa, among other foods) may benefit human brain function. Flavanols are plant-based substances that have anti-inflammatory and antioxidant effects. Also, studies show that cocoa lowers blood pressure and improves blood vessel function.


*Pineapple is packed with nutrients, antioxidants, and enzymes that can fight inflammation, aid the immune system, and improve digestion.

They are especially rich in vitamin C and manganese, providing 131% and 76% of the daily recommendations, respectively.

Pineapples contain bromelain, a group of digestive enzymes that breaks down proteins. This may aid digestion, especially in those with pancreatic insufficiency. It's also believed that pineapples may have diuretic effects.


*Chia seeds are one of the best sources of Omega 3 on a plant-based diet. On top of that, they’re high in antioxidants and fiber (40% fiber by weight!), which feeds good bacteria in the gut to maintain a healthy digestive system.


*Orange peel is packed with vitamin C and antioxidants, which boost your immune system and protect cells from free radicals. Additionally, orange peel contains flavonoids, calcium, several B vitamins, and vitamin A.

Did you try this microwave oatmeal recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite

0 views
  • Black YouTube Icon
  • Black Instagram Icon
  • Pinterest - Black Circle

©2020 by Every Healthy Bite.