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Plant Based Meals

Supercharged Oats In A Jar

These oats in a jar are packed full of vitamins, minerals, fibre and antioxidant plant compounds!


The added bonus is all the delicious, nutritious additives :


Pumpkin seeds : a good source of B vitamins, magnesium, iron and protein.  They have a high level of essential fatty acids that help maintain healthy blood vessels and lower unhealthy cholesterol in the blood.


Sunflower seeds : are rich in antioxidants and Vitamin E.  The fat soluble antioxidants may help fight back disease causing free radicals.  They are a great source of copper, manganese and selenium.  


Chia seeds : are an excellent source of omega 3 fatty acids.  They are rich in antioxidants, fibre, iron and calcium.


Blueberries : have the highest antioxidant capacity among all commonly consumed fruits and vegetables.  Eating blueberries regularly is found to not only help the cardiovascular system, but also protect against neurodegenerative diseases and digestive diseases.  


Plants based milk (I use Almond & Coconut Milk, Organic Nutty Bruce) :  almond milk has great health benefits and contains the same heart healthy fats as olive oil.  Coconut milk is low in carbs and kilojoules, however it does have a higher saturated fat content than pure almond milk.  Combined, these two plant-based milks are great for gut health.  


Honey : I use 100% raw NZ honey.  Honey gives us sweetness with huge health benefits.  Raw honey has antibacterial and anti-fungal properties.  It boosts immune function and is great for gut health (digestive health).


Cinnamon : is a medicinal spice.  It is loaded with antioxidants, has anti-inflammatory properties and can help to lower blood sugar levels.





1/2 cup of rolled oats

1 tablespoon pumpkin seeds

1 tablespoon sunflower seeds

1/3 cup blueberries 

1 teaspoon chia seeds

1 cup plant based milk

1/4 teaspoon ground cinnamon 

1 teaspoon raw honey 


Place above ingredients in a jar.  Refrigerate over night.

Eat and enjoy 😊 

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