Tangy kefir (a yogurt-like beverage) is a good bet when you want to load up on immune-boosting probiotics, or so-called “good bacteria.” Use it to soak oats and a health-hiking turmeric seasoning for an ultimate make-ahead, exotic-tasting, get-better breakfast.
Tip
As a good source of probiotics, protein, and calcium, kefir is a dairy aisle nutritional rock star. But often it can be sullied by added sugars. To keep your intake of the sweet stuff in check, choose varieties labelled “plain.”
Golden Kefir Oats
Ingredients
- 1 Tbsp (15 mL) honey
- 1 tsp (5 mL) ground turmeric
- 1/4 tsp (1 mL) ground ginger
- 1/4 tsp (1 mL) ground cardamom
- 1/4 tsp (1 mL) cinnamon
- 1/8 tsp (0.5 mL) salt
- Pinch of freshly ground black pepper
- 1 1/2 cups (350 mL) plain kefir
- 1 1/3 cups (320 mL) gluten-free rolled oats, divided
- 1/4 cup (60 mL) ground flaxseed, divided
- 1 cup (250 mL) chopped mango
- 2 Tbsp (30 mL) coconut flakes or chips
- 2 Tbsp (30 mL) unsalted shelled pistachios, chopped
Nutrition
Per serving:
- calories516
- protein20g
- fat17g
- saturated fat5g
- trans fat0g
- carbohydrates76g
- sugars28g
- fibre12g
- sodium251mg
Directions
01
In medium bowl, combine honey, turmeric, ginger, cardamom, cinnamon, and salt. Add 2 Tbsp (30 mL) hot water and stir to dissolve honey. Stir in kefir.
02
In each of 2 wide-mouth jars or cereal bowls, place 2/3 cup (160 mL) oats and 2 Tbsp (30 mL) flax. Add half the kefir mixture to each jar or bowl, and stir until all oats are moist. Top with mango, coconut, and pistachios. Seal jar shut or cover bowl and chill overnight.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
