Updated: Apr 20
If you were to have just one meal a day, this incredible breakfast will sort you out like there's no tomorrow - I look forward to it every morning!
"SPROAT" stands for Sprouting, Protein & groat, which is the whole-food version of oat. If groat is not available, then get steel-cut oat which is still whole. The common rolled oat is what's inside the husks and groat is whole oat with the husks that contain all the nutrients and water-soluble fibre. The good news is, one bowl of groat is so substantial that it would last you all day long until dinner time and it's only £8 for 3 kilos! Here are the health benefits of eating groat:
High in fibre: Oat groats are rich in both soluble and insoluble fiber, which can help regulate digestion, lower cholesterol levels, and promote satiety.
Low glycemic index: Oat groats have a low glycemic index, meaning they release glucose slowly into the bloodstream, which can help regulate blood sugar levels and prevent spikes and crashes.
May reduce the risk of heart disease: The fibre, beta-glucans, and antioxidants in oat groats have been linked to lower cholesterol levels, reduced inflammation, and a decreased risk of heart disease.
Can promote satiety: The high fibre and protein content in groats can help keep you feeling full and satisfied for longer periods, which can aid in weight management.
Since you need to soak one cup of groat and 3 cups of filtered water with salt all day long anyway, you might as well sprout some raw nuts and seeds along with it. The higher the omega 3 contents the better.
However, you can soak the nuts and seeds overnight separately from the groat so that you don't need to cook them for so long in order to keep them raw and crunchy.
I add a a few handfuls of each of the following:
Sunflower & pumpkin seeds
2 tbsp of Ground black nigella seeds
3 tbsp of cinnamon
1 tbsp of ground nutmeg
1 tbsp of ground cardamom
Mixed nuts: walnuts, almonds, hazelnuts, Brazil nuts, cashews
Soak the following separately overnight:
A handful of fresh tumeric (or use tumeric powder if the fresh ones aren't available)
Then blend them together in order to make the flax seeds and tumeric more ingestible.
You slow cook the groat either overnight in a slowcooker or at low heat in a pressure cooker for 3 hours before you go to bed. Mix all the sprouted and blended nuts and seeds into the cooked groat once it's ready, that way you keep the omega 3 intact without heating it too much.
Once it has cooled down, store the content in a large glass box, don't keep it inside the cooking pot in the fridge as it could become hazardous. You will have at least 8 portions out of it and just scoop however much you need into a small cooking pot and heat it up whenever you're ready for breakfast.
Here's what I add to it:
20 grams of low-fat vanilla whey protein with 30 ml of filtered water, shaken.
1 tbsp of crunchy peanut butter
1 tsp of raw wild flower honey
1/4 tsp of tumeric powder (if you don't have fresh tumeric)
A pinch of black pepper to activate the tumeric
Drizzle some extra virgin olive oil on top of the bowl
This breakfast is highly anti-cancer and nutritious. I personally can't think of anything better to start the day with! The importance is to have enough protein in your first meal to maintain and grow your muscles. Protein can be mixed with carbohydrates and the minimum threshold is 2.5 grams of lyceine which can be found in 20 grams of whey. One tbsp of peanut butter contains 5 grams of protein as well.
Have 3 cups of Japanese green tea afterwards for all the anti-cancer & antioxidant ingredients work their wonders synergistically! Steep the green tea for at least 10 minutes and drink within an hour for it to work properly!
You can add berries, raw cacao and anything that you like to it but I don't find the tartness of the berries compatible with the creamy and nuttiness of the Sproat. I usually have berries later in the day with kefir and honey as a snack.
I hope you'll enjoy the Sproat. Please get in touch and let me know how you go! I'm interested to know if it has transformed your life 'cos it has certainly made all the difference in mine!