I think I made up the concept of omega oats - but I'm not sure. What I do know, is that I am absolutely obsessed with it! I add hemp hearts, flax, and chia seeds for healthy sources of fat - which is so important for hormone balance. And then I love the concept of a little boost of energy mixed into my breakfast, which is where the matcha comes in.
Ingredients for your follicular phase: sprouted rolled oats, chia seeds, and flaxseed meal. During the follicular phase, your metabolism naturally slows down, so you want to eat foods that aid liver detoxification to ensure estrogen buildup doesn't occur in the gut.
Oats are high in fiber which makes it wonderful for our body during the follicular phase. Fiber is key to helping our body flush out excess estrogen while our body ramps up production at this time of the cycle. The specific type of fiber it contains is called beta-glucan, which acts as a prebiotic for beneficial bacteria in our gut microbiome. And because a healthy gut is able to best regulate hormone production, this is very important! Rolled oats are also typically gluten-free by nature, so for those of us that are gluten sensitive - this is a great breakfast to have.
Chia seeds are rich in omega-3s and are also high in fiber, two important nutrients for the follicular phase. Fiber helps our body flush out excess estrogen and maintain a healthy digestive tract, while omega-3s are important for healthy ovulation. High FSH levels can lead to menstrual problems including PCOS, and omega-3s are shown to reduce FSH levels.
Flax seeds act as estrogen blockers, which help our bodies reduce excess estrogen. They also are high in omega-3s which are shown to reduce FSH levels and are anti-inflammatory which helps curb inflammation, and contain lots of protein which balances blood sugar.
Blueberry Matcha Omega Oats
Serves: 2 Active Time: 15 minutes Total Time: 15 min
Ingredients
1/2 cup oatmeal (I used sprouted rolled oats)
3 tbsp chia seeds
2 tbsp flaxmeal
2 tbsp hemp hearts
2 tsp matcha
2 tsp honey
1.25 cups almond milk
1/2 cup blueberries
2/3 cup nonfat Greek yogurt (or sub vegan yogurt)
1 tbsp pumpkin seeds
1 tbsp almond butter
Process
Add the oats, chia seeds, flaxmeal, hemp hearts, matcha, honey, and almond milk (or water or milk of choice) into a small pot. Bring to a boil, then cover and reduce to low heat. Let it cook for 10 minutes. You can cook it for longer if you like it softer.
Separate into two bowls, then add your toppings! I used frozen blueberries, so they melted into the porridge nicely. Then I topped it with Greek yogurt, pumpkin seeds, and almond butter.
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