Difficulty: ★☆☆☆☆ Price: low Servings: two Prep time: 5 min Cook time: 10 min
Ingredients
One cup of rolled oats.
Two cups of water or unsweetened plant-based milk
1 ripe avocado
1 tablespoon of olive oil
1/4 teaspoon of ground black pepper
1 tablespoon of lemon juice
1/4 cup of cherry tomatoes, halved (optional)
1 tablespoon of chia seeds
1/4 cup of fresh chopped herbs (e.g., parsley or cilantro)
Instructions
Bring water or plant-based milk to a boil in a saucepan. Stir in the rolled oats and simmer gently until soft, about 25-30 minutes, stirring occasionally to prevent sticking.
While the oats are cooking, scoop out the avocado flesh and mash it in a separate bowl with a fork until it is smooth, then mix in the lime juice.
Divide the cooked oats into two bowls and top each with the mashed avocado. For a nice touch, you can add cherry tomatoes and chia seeds.
Finish by sprinkling with fresh herbs.
Nutritional value (per serving)
Calories: 300 kcal Fat: 18 g Unsaturated fat: 15 g Protein: 6 g Carbohydrates: 30 g Fiber: 10 g Sodium: 20 mg Potassium: 550 mg
Cholesterol-lowering ingredients: Oats. Avocado. Olive Oil.
More here: https://www.tessadiet.site/category/my-books/