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2022-01-25

RECIPE: BANANA MISO CREAM AND PEAUNT BUTTER OATS

Recipe • Nutrition

Give your gut a flying start to the day with Eve Kalinik's prebiotic breakfast oats.

why you should try it:

"This miso inspired recipe is bursting full of ingredients that provides both flavour and nourishment for us and our gut microbiome. Oats are a well known prebiotic food which means they provide a potent ‘feeding’ effect on the bugs in our gut. This is combined with peanut butter and flaxseed for another two different sources of fibre as well as a small spicy kick of polyphenols from the cinnamon that also has a positive impact on our microbiome.

The real game changer of this recipe though is the addition of miso paste that delivers umami flavour and because it is a fermented food brings a boost of beneficial bacteria. Paired with bananas which also have a prebiotic effect this is a match made in gut loving heaven. 

Finish with a flourish of toppings to max it out with more fibre and this breakfast can be an easy and delicious way to give our taste buds and our microbiome a flying start to the day." - Eve Kalinik

WHAT YOU'LL NEED

For the oats:

50g oats

1 1/2 tablespoons peanut butter

1 tablespoon ground flaxseed

1 teaspoon honey (or maple syrup)

1/4 teaspoon cinnamon

125ml milk of your choice 

For the banana miso cream:

1 small-medium ripe banana

1 teaspoon white miso paste

1 teaspoon honey (or maple syrup)

To top:

Chopped roasted peanuts, coconut chips, pumpkin or sunflower seeds would be some of my recommended options but have fun and play with what you have at home. 

HOW TO MAKE IT


01

Mix all of the oats ingredients together, place in the fridge and allow to soak for 1 hour or longer (you can prep this bit the night before for time saving)


02

Remove the oats from the fridge when ready to eat as you prep the banana miso cream. Peel the banana and mash with a fork until you get a puree. Add the miso and honey (or maple) and mix well.


03

Using a jar or glass start to layer with half of the oats mixture. Spoon on half of the banana miso cream. Add the remaining oat mixture and finally the rest of the banana miso cream. 

04

Finish with your choice of toppings.

Bonus!

Add some berries or other fruit like cherries or physalis for an additional boost of fibre and polyphenols. 

Eve Kalinik, Gut Health Specialist

Nutritional Therapist, Author and Podcaster, Eve Kalinik believes that having a healthy gut is fundamental to our overall well-being. She is a registered member of (BANT)(CNHC) and accredited by (IFM).