Ginger Pear Date Oats

I love oatmeal—it’s my go-to breakfast most days of the week. And this plant-based (vegan), gluten-free recipe for Ginger Pear Date Oats unleashes the flavor and health of steel cut oats, pears, dates, cashews, and ginger to make an energized start to your day. The healthy, satisfying combination of fiber, protein, slow-digesting carbs, as well as vitamins, minerals, and health-protective phytochemicals, makes a comfort food breakfast that keeps you going until noon and powers your day with essential nutrients. On top of that, research shows that regular consumption of oats can lower your blood cholesterol levels, so if you’re trying to protect your heart health, it’s a great strategy to feast on this healthy whole grain food more often. This recipe also showcases seasonal produce, such as pears. When the summer fruit bounty is past its prime, it’s a great idea to turn to cool weather produce, such as pears. Dates are grown in my home-state of California, and have a very long shelf life in the refrigerator. I love adding these nutrition bombs as a natural source of sweetener to cereals, as well as baked goods. Check out my blog on the nutrition benefits of oats.

You can get this 6-ingredient recipe on the table in 30 minutes. And if you are busy in the mornings, you can put all of the ingredients into a slow cooker the night before, turn it on low, and open the lid the next morning and dive into a healthy delicious breakfast. In that case, you may want to double the recipe so you can enjoy it all week long—just pop a serving into the microwave to warm up. If you cook it the night before, add the cashews at the last minute so they don’t get soggy. You can also swap other fruit for pears, depending on the season. I love this recipe with peaches, mango, berries, and bananas—you can choose unsweetened canned, frozen or fresh, depending on your preference and availability. And here’s a secret: You can enjoy this oatmeal bowl for a healthy dinner too. I promise this recipe really will warm your mind, body, and soul!

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Ginger Pear Date Oats


(4 votes, average: 5.00 out of 5)
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5 from 4 reviews


Author:
The Plant-Powered Dietitian

Prep Time:
5 minutes

Cook Time:
25 minutes

Total Time:
30 minutes

Yield:
2 servings

Diet:
Vegan

Description

This 6-ingredient, vegan, gluten-free breakfast bowl is packed with the flavor and health power of oats, pears, ginger, and dates.

Ingredients

2 cups water
½ cup steel cut oats, gluten-free
1 large ripe pear, with peel, diced
¼ cup coarsely chopped cashews
½ teaspoon cardamom
½ teaspoon freshly grated ginger
6 dates, pitted, chopped

Instructions

Place water in a small pot and bring to a boil.
Stir in all remaining ingredients and simmer over medium heat, stirring frequently, until liquid is absorbed and oats are crunchy tender (about 25 minutes).
Divide into 2 servings and serve with plant-based milk as desired.

Notes

Instant Pot directions: Place the water, oats, pear, cashews, cardamom, ginger, and dates in the container of the Instant Pot. Press “Porridge” setting. Cook according to manufacturer’s directions. Serve with plant-based milk as desired.

Slow cooker directions: Place the water, oats, pear, cashews, cardamom, ginger, and dates in the container of the crockpot. Cook on high for 4–6 hours or on low for 8–12 hours. Cook according to manufacturer’s directions. Serve with plant-based milk as desired.

Category: BreakfastCuisine: American

Nutrition

Serving Size: 1 serving
Calories: 444
Sugar: 60 g
Sodium: 5 mg
Fat: 9.5 g
Saturated Fat: 2 g
Carbohydrates: 92 g
Fiber: 11 g
Protein: 8 g

Keywords: oatmeal, dates, breakfast, pear

For other plant-based oatmeal recipes, try these:

Florentine Oatmeal Bowl
Cranberry Pear Steel Cut Oats
Pumpkin Pie Overnight Oats

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