Recipe
Masala Chai Oats
Delicious creamy breakfast with high protein and fibre, that's low calorie and keeps your full for hours.
Servings: 1
Calories: 356kcal
Cost: $2.3
Ingredients
- 80 g Carrot (grated)
- 30 g Oats (high, 20% protein)
- 100 g Coconut water (no added sugar)
- 230 g Milk (unsweetened, lower fat) 'So Good' unsweetened almond milk is well fortified
- 1.5 g Cinnamon powder
- 0.2 g Clove powder
- 0.5 g Allspice powder
- 0.2 g Cracked black pepper (optional)
- 3 g Liquorice root powder
- 2 g Vanilla essence/ paste
- 5 g Goji berries
- 15 g Blueberries (frozen are great)
- 15 g Fresh ginger root (finely chopped)
- 4 g Fresh mint (finely chopped) (optional)
- 15 g Protein custard or powder (vanilla)
- 1/4 Piece Sliced apple to garnish (optional)
Instructions
- Add grated carrot, spices (including liquorice root), vanilla, oats, and liquids into a microwave bowl.
- Microwave on high for 4 minutes or until the carrot is soft.
- While hot, add berries, chopped ginger, mint, and walnut.
- Once cooled slightly (add an ice cube for faster cooling) add protein powder of choice.
Nutrition
Serving: 500g | Calories: 356kcal | Carbohydrates: 33g | Protein: 19g | Fat: 11.7g | Saturated Fat: 1.4g | Sodium: 248mg | Potassium: 686mg | Fiber: 10.3g | Sugar: 13.5g | Vitamin A: 677IU | Vitamin C: 10mg | Calcium: 355mg | Iron: 1.15mg
A high sodium diet is known to cause hypertension (high blood pressure) however, research has shown that maintaining a sodium to potassium ratio of at least 1:2 reduces hypertension. (1, 2) This ratio should be maintained for at least 3 days to lower blood pressure.
The sodium to potassium ratio of this recipe is (great!):
