Bramble Berry Oats
Hybrid athletes have goals that span multiple modalities: strength, endurance, power, and recovery. Because of that, how we fuel matters.
There has been so much controversy surrounding carbohydrates, but you won’t find me skimping on them!
Carbohydrates are the body’s preferred fuel source for training. When you eat carbs, they get broken down into glucose to provide energy. You use this energy for everything from walking to your office building, running a race, using your brain to think, and so much more. Any excess glucose that's still circulating through the bloodstream gets converted into glycogen and stored in the muscle for later use. This is basically like a fuel tank reserve for future workouts.
Pretty cool, right?!
When you prioritize complex carbohydrates (like the ones in these Bramble Berry Oats), you stay fuller for longer, support demanding training sessions, and nourish your body with essential nutrients like fiber, iron, calcium, potassium, and vitamin C.
The Base: the oats provide of a soft vanilla base, offering fiber and complex carbohydrates to support long training days and hard workouts. They’re cooked with ground flaxseed to provide lignans; plant compounds associated with a reduced risk of hormone-related cancers. Flax also contains phytoestrogens, which may help support hormonal balance and ease symptoms related to PMS and menopause.
The Filling: a mixture of berries and apple cooks down into a vibrant, sweet-tart jammy layer. With a dash of cinnamon, nutmeg, and ginger, and a touch of honey, this filling becomes an antioxidant powerhouse. Berries provide polyphenols and flavonoids, potent antioxidants that help protect against oxidative stress linked to conditions like heart disease and diabetes. They also contain carotenoids, which support eye health, reduce inflammation, and contribute to overall long-term health
The Toppings: while totally optional (this bowl is delicious without any additions), a spoonful of yogurt adds a subtle tang that pairs beautifully with the berry mixture. Granola brings the perfect crunch, while chopped nuts offer additional texture along with healthy fats and omega-3 fatty acids.
But fair warning: this recipe may leave you licking the bowl and wishing for more.
Prep Time: 3 minutes Cook Time: 8 minutes
Ingredients (serves 1)
Bramble Berry Filling
46 g blueberries (about 1/3 cup)
40 g raspberries (about 1/3 cup)
60 g blackberries (about 1/2 cup)
80 g apple with skin, chopped (about 1/2 apple)
1 tbsp water (or 1 tsp butter)
1 tsp honey
1/8–1/4 tsp ground cinnamon
Pinch ground nutmeg
Pinch ground ginger
Oats
1/4 cup rolled oats
1/2 cup water or milk of choice
1 tbsp ground flax meal
1 scoop vanilla protein powder
1/4 tsp vanilla extract
1/8 tsp salt
Toppings
1/4 cup plain yogurt (or yogurt of choice)
Small handful granola or chopped nuts (about 2 tbsp, optional)
Instructions
Bramble Berry Filling
Place a small pan over medium-low heat and add the blueberries, raspberries, blackberries, apple, water (or butter), and honey.
46g blueberries
40g raspberries
60g blackberries
80g apple
1 tbsp water
1 tsp honey
Cook for 3–4 minutes, until the berries begin to soften.
Lightly mash the berries with a spoon to release their juices. Add cinnamon, nutmeg, and ginger, then stir to combine.
1/8-1/4 tsp cinnamon
pinch of ground nutmeg and ground ginger
Continue cooking another 2–3 minutes, until the mixture thickens and becomes jammy.
Oats
While the berries cook, place a small saucepan over low heat.
Add the water (or milk) and ground flax meal. Once the liquid is hot, stir in the oats.
1/2 cup water
1 tbsp flax meal
Cook for about 4 minutes, stirring occasionally, until the oats are tender.
Once cooked, stir in the protein powder, vanilla extract, and salt.
1 scoop vanilla protein powder
1/4 tsp vanilla extract
1/8 tsp salt
If needed, add a splash of additional liquid to reach your desired consistency.
Pour oats into a bowl, add your berry mixture and top with yogurt and optional granola or chopped nuts!
1/4 cup yogurt
2 tbsp granola or chopped nuts
Sit down, enjoy, and don’t be surprised if you lick the bowl clean!
