Serves 1


1 cup unsweetened soy milk

1/4 cup steel cut oats, dry

½ teaspoon chia seeds

½ teaspoon ground flaxseeds

½ teaspoon hemp seeds

1 cup blueberries

¼ teaspoon cinnamon



  1. Prepare the steel cut oats: bring the soy milk to a boil in a small sauce pan over medium heat. Stir in the steel cut oats, and bring back to a boil. Reduce heat to low and let simmer for 30 minutes until cooked through.
  2. In a serving bowl, add steel cut oats and mix in chia seeds, flaxseeds, hemp seeds, blueberries and cinnamon. Enjoy!


Nutrition facts: 320kcal, 8.3gm total fat, 1.2gm saturated fat, 0gm trans fat, 0gm cholesterol, 88mg sodium, 36gm carbohydrates, 9.6gm fiber, 14gm protein


Recipes provided by:

Michelle Routhenstein, MS RD CDE CDN

Preventive Cardiology Dietitian


Instagram: Heart.Health.Nutritionist