Vegan Everyday Breakfast | Why I Use Sugar & Eat Raw Oats

Today I’m bringing you a bit of a different recipe video. I make a simple, everyday raw oats breakfast and talk through my perspective on sugar, raw oats, phytates, and eating healthy. Blog post with all the varieties and a printable recipe card: https://plantsnotplastic.com/better-t... Enjoy!

Need supplies to make this recipe? Check out my shop page for all my kitchen essentials: https://plantsnotplastic.com/shop/

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INGREDIENTS

Base Ingredients:
- 1 cup rolled oats
- 1/2 cup unsweetened plant milk I use oat; sub with coconut milk for a creamier option
- 1-3 tsp brown sugar sub agave, maple syrup, or other sweetener of choice, or omit if using fresh fruit as natural sweetener

Optional Toppings:
- 1/2 cup fresh or frozen fruit strawberries, banana, peaches, mango, pineapple, blueberries/blackberries/raspberries, etc.
berry or fruit compote [note#1]
- 2-4 tbsp Healthy Oil-Free Granola [note#2]
- 1 tbsp chopped nuts, coconut flakes or nut/seed butter i.e. walnuts, pecans, etc. [note#3]
- 1/4 tsp vanilla extract
- pinch of cinnamon
- pinch of salt

My Favorite Simple Mix:
- 1/2+ cup fresh sliced strawberries
- 3 tbsp Healthy Oil-Free Granola
- pinch of salt

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REFERENCES

Phytates & Antinutrients:
(1) Greger - https://nutritionfacts.org/2015/05/28...
(2) Greger - https://nutritionfacts.org/video/phyt...
(3) https://www.hsph.harvard.edu/nutritio...

Sugar
(1) Greger - https://nutritionfacts.org/video/the-...
(2) McDougall - https://www.drmcdougall.com/misc/2006...
(3) McDougall - https://www.drmcdougall.com/articles/...
(4) Mic The Vegan -    • How Bad is Sugar Really?  
(5) https://academic.oup.com/ajcn/article...
(6) https://pubmed.ncbi.nlm.nih.gov/10365...

Timestamps:
Intro: (0:00)
Raw oats, antinutrients & phytates: (0:46)
Sugar & why I use it in my recipes (2:22)
My general philosophy: (4:25)
Better Than Overnight Oats: (6:36)
Ingredients: (6:50)
If you really want overnight oats: (8:11)
Toppings: (10:15)
How I make this oatmeal every morning: (11:41)

Website:
http://plantsnotplastic.com/

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Recommended Books:
The Starch Solution, John McDougall
The China Study, T. Colin Campbell
How Not to Die, Michael Greger
How Not to Diet, Michael Greger
Meatonomics, David Robinson Simon
Prevent & Reverse Heart Disease, Caldwell Esselstyn

Research:
The BROAD Study
https://www.nature.com/articles/nutd2...

Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. SEVENTH DAY ADVENTIST Reference
https://www.ncbi.nlm.nih.gov/pubmed/1...

A multicenter randomized controlled trial of plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO study
https://www.ncbi.nlm.nih.gov/pmc/arti...

Position of the Academy of Nutrition and Dietetics: Vegetarian Diets
https://www.ncbi.nlm.nih.gov/pubmed/2...

A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets.
https://www.ncbi.nlm.nih.gov/pubmed/2...

Vegetarian diets: what do we know of their effects on common chronic diseases?
https://www.ncbi.nlm.nih.gov/pmc/arti...

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