A good start with oats & nuts


Vacation is over. Kids are back to school. Time to restart the routine, incorporating healthy habits. Beginning with basics, one of the simplest, yet most effective measures you can implement is making sure you have a good breakfast. After all, this is the meal that sets the tone for the rest of the day.

Oats and nuts is one combination that sets you body in the right direction.


On one hand, you have grounding; slow releasing carbs to give you sustained energy for several hours. On the other hand, nuts are packed with protein and good fats that enhance the steady release of glucose into the bloodstream, making you feel satisfied, avoiding ups and downs in your blood sugar and consequently cravings and crashes.

But that is not all. As any whole grain, oats are a good source of B vitamins that are needed by the liver for its daily detoxification work, besides helping calm down the nervous system.

Magnesium, phosphorus (both needed for strong bones), selenium and manganese are found abundandly in oats.

On the nut side, if you take almonds, they contain a large amount of vitamin E, another nutrient required by the liver, and quite a fair quantity of fiber, manganese, magnesium and phosphorus.

Pair these two powerhouses with a couple of eggs, some yogurt, and cinnamon and you will have mouthwatering waffles that please your tastebuds and your hormones at the same time.

Top it with antioxidant blueberries and prebiotic maple syrup. Yummy!

Now take note of what you are going to need.

Time: 30 minutes | Yield: 10 waffles

  • 1 cup rolled oats (pulse in a food processor for a few seconds)
  • 1/4 cup raw almonds, grounded
  • 1 tsp baking powder
  • pinch of salt
  • 1tsp cinnamon
  • 2 eggs, lightly beaten
  • 1 tsp raw honey
  • 1/2 cup plain yogurt
  • 1/4 cup butter, melted
  • 1/4 cup whole milk


  1. In a medium bowl, combine all dry ingredients.
  2. In a second bowl mix the wet ingredients.
  3. Combine the content of both bowls.
  4. Bake in a preheated waffle mater until golden brown.
  5. Top with 1/4 cup berries of your choice and a drizzle of maple syrup. Can be frozen.

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