A nourishing no-cook breakfast ready in 15 minutes: steeped oats with sunflower microgreens, banana and honey. Keeps you full for 3–4 hours.
INGREDIENTS
- 8 tbsp — Rolled oats (not instant)
- 50 g — Sunflower microgreens
- 1 pc — Ripe banana
- 1 tbsp — Honey
- 1 tsp — Lemon juice
- Pinch of cinnamon (optional)
STEPS
- Place the rolled oats in a deep bowl. Pour over 200–250 ml of boiling water, cover with a plate and leave to steep for 10–15 minutes until the oats have absorbed all the water and are soft.
- Slice the banana into rounds or mash with a fork — mashed banana makes the porridge creamier and sweeter.
- Once the oats have cooled slightly (important — not hot, so the honey retains its beneficial properties), stir in the honey, lemon juice and cinnamon.
- Add the banana and stir gently to combine.
- Arrange the sunflower microgreens on top — do not stir them in, let them sit on top to keep their crunch and fresh appearance.
- Serve immediately. Optionally sprinkle with sesame or flaxseeds.
Why oatmeal with microgreens?
Oatmeal is a breakfast classic, but plain porridge with water or milk delivers mainly slow carbohydrates. Sunflower microgreens transform it into a complete, nutrient-dense meal: they add plant protein, B vitamins, vitamins E and D, zinc and iron. The banana provides fast energy and natural sweetness, honey brings antibacterial properties and aroma, and lemon juice adds vitamin C with a brightness that balances the sweetness.
Together this is a breakfast that keeps you full for 3–4 hours — and requires no cooking. Perfect for anyone who wants to eat well on a busy morning.
About the ingredients
Rolled oats — choose traditional rolled oats, not instant. They have a lower glycaemic index, hold their texture better after steeping, and retain more nutrients when steeped in boiling water rather than cooked.
Sunflower microgreens — add only to cooled porridge. Above 45°C they wilt and lose vitamins. Their nutty flavour contrasts beautifully with the sweetness of banana and honey.
Honey — always add to warm or cool porridge, never hot: above 60°C honey loses its enzymes and develops undesirable compounds.
Banana — the riper the better. An overripe banana with dark spots is ideal for this recipe, especially if you prefer to mash it into the porridge.
Variations
- Overnight oats: soak the oats in plant milk or kefir overnight in the fridge — in the morning just add the microgreens and banana.
- With nuts: a handful of walnuts or almonds adds healthy fats and crunch.
- With berries: frozen blueberries or fresh strawberries — instead of or alongside the banana.
- Protein boost: stir in 1 tbsp peanut or almond butter for extra protein and healthy fats.
- Sugar-free: replace honey with a couple of blended dates, or skip the sweetener entirely if the banana is ripe enough.
Storage
Prepared oats (without microgreens) keep in the fridge for up to 2 days. Always add the microgreens just before serving — they wilt if stored in the porridge. After refrigerating, the oats thicken; loosen with a splash of cold water or milk before serving.
