Oatmeal with Berries and Flax
A hearty and nutritious bowl of oatmeal made with creamy soy milk, packed with fiber from flaxseed, and topped with fresh berries and crunchy walnuts. This breakfast is designed to support hormonal balance and keep you energized all morning.
For 1 serving
Combine the base ingredients.
In a small saucepan, add the rolled oats, soy milk, water, ground flaxseed, cinnamon powder, and a pinch of salt. Stir everything together.
Cook the oatmeal.
- Place the saucepan over medium heat and bring the mixture to a gentle simmer.
- Once simmering, reduce the heat to low.
- Cook for 5 to 7 minutes, stirring occasionally, until the oatmeal is creamy and has thickened to your liking.
TIPStirring prevents the oatmeal from sticking to the bottom of the pan and ensures it cooks evenly.Assemble your breakfast bowl.
Pour the cooked oatmeal into a serving bowl.
Add the toppings and serve.
Top the warm oatmeal with the fresh blueberries, sliced strawberries, and chopped walnuts. Serve immediately and enjoy.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For an even creamier texture, let the oatmeal rest, covered, for 2-3 minutes after cooking before adding toppings.
- 2You can use frozen berries instead of fresh. Add them during the last 2 minutes of cooking to allow them to warm through.
- 3This recipe is great for meal prep. Make a larger batch and store individual portions in airtight containers in the refrigerator for up to 3 days.
- 4If you prefer a thinner consistency, simply add a splash more soy milk or water until it reaches your desired texture.
Adapt it for your goals.
High protein
Stir in a scoop of your favorite plant-based protein powder during the last minute of cooking for an extra protein boost.
veganVegan
This recipe is already vegan. Ensure you use a plant-based milk like the recommended soy milk.
gluten freeGluten free
To make this recipe gluten-free, ensure you use certified gluten-free rolled oats, as regular oats can have cross-contamination.
quickQuick
For a quicker version, use quick-cooking oats instead of rolled oats and reduce the cooking time to 1-2 minutes.
Why this is on our healthy list.
Supports Hormonal Balance
Soy milk and flaxseed are excellent sources of phytoestrogens, plant compounds that may help manage symptoms associated with hormonal fluctuations, particularly during menopause.
Excellent Source of Fiber
With over 10 grams of fiber per serving, this oatmeal promotes digestive health, helps maintain stable blood sugar levels, and keeps you feeling full and satisfied.
Heart-Healthy Fats
Walnuts and flaxseed provide alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is beneficial for heart health by helping to reduce inflammation and improve cholesterol levels.
Rich in Antioxidants
Blueberries and strawberries are loaded with antioxidants, which help protect your cells from damage caused by free radicals.
Frequently asked questions
Yes, it is very healthy. It's packed with dietary fiber from oats and flax, provides plant-based protein, and contains healthy omega-3 fats from walnuts. The soy and flax also offer phytoestrogens, which can be beneficial for hormonal balance.