The health-packed breakfast could help tackle heart disease, type 2 diabetes and certain types of cancer
A TV doctor has shared one of his go-to recipes packed with protein and includes two ingredients that may help you live longer – alongside a balanced diet and regular exercise. Adding the simple breakfast into your routine is a healthy way to start the day while also slashing your risk of heart disease, type 2 diabetes and certain types of cancer.
Dr Rupy Aujla is a huge advocate of healthy eating – and making it exciting and interesting too. The practising NHS doctor and author was diagnosed with atrial fibrillation (AF) at age 24.
This rare heart condition leads to an irregular heart rhythm. Untreated, it can also cause shortness of breath, lightheadedness or feelings like you might faint.
He managed to ‘reverse’ this through lifestyle changes, particularly focusing on diet and reducing inflammation. This is very important long-term as reducing your “chronic, low-grade inflammation” can prevent some serious conditions, including heart disease, type 2 diabetes and certain types of cancer.
Now, he’s working to help others achieve similar results. Helping prevent these life-limiting conditions enhances the quality and length of life you have compared to unhealthy options.
One recipe for overnight protein porridge from his new book focuses on two important spices with top-tier anti-inflammatory properties. “I pack my overnight oats with two key anti-inflammatory spices, cinnamon and turmeric,” he told PA News Agency.
“Soaking increases the digestibility of the oats, and the cacao and hemp seeds provide a nice dose of protein. Have fun with this one.” He added: “You can make a few jars at a time, and they’ll keep nicely in the fridge for a high-fibre, high-protein grab-and-go breakfast. A dollop of natural yoghurt or kefir is a beautiful contrast to the rich chocolatey-ness.”
Studies indicate that including cinnamon in your diet could enhance lifespan and improve overall health, possibly by influencing pathways such as mTORC1 and autophagy signalling and providing anti-inflammatory and antioxidant advantages. Meanwhile, early research indicates turmeric’s active compound, curcumin, may have anti-ageing and longevity benefits, particularly in animal studies. More human studies are needed to confirm these effects.
Ingredients you’ll need:
- 30g shelled hemp seeds
- 20g jumbo rolled oats
- 20g cacao powder
- ½tsp ground cinnamon
- ¼tsp ground turmeric
- 15g flaked almonds
- 15g walnuts, crumbled
- 10g desiccated coconut
- 100ml whole milk or plant-based alternative
- 2 prunes, roughly chopped
- 80g mixed berries (to serve)
- 20g pumpkin seeds or nut butter of choice (to serve)
- 1tbsp thick natural yoghurt (to serve)
What you’ll need to do:
- Add all the dry ingredients together to a large glass jar. Screw the lid on and shake vigorously to mix all the components together.
- Remove the lid and stir in the milk, 50ml water and the prunes. Replace the lid and place in the fridge overnight.
- In the morning, add a splash more milk if needed. Serve topped with the berries, pumpkin seeds or nut butter and yoghurt.
For an added protein boost, put in more cacao powder, pumpkin seeds or nut butter. You can also use an unflavoured protein powder
