A creamy, naturally sweet breakfast bowl made with whole oats, ripe figs, and a swirl of almond butter. Packed with fiber, minerals, and heart-healthy fats to keep you full and focused all morning.
Preparation Time
- Prep time: 5 minutes
- Cook time: 10 minutes
- Total time: 15 minutes
- Servings: 1 large bowl
Ingredients
- 1/2 cup rolled oats
- 1 cup unsweetened almond milk or water
- 1 tablespoon natural almond butter
- 2–3 fresh or dried figs, sliced
- 1/4 teaspoon ground cinnamon
- 1 teaspoon chia seeds (optional)
- Pinch of sea salt
- Optional topping: crushed almonds or hemp seeds
Instructions
- In a saucepan, combine oats, almond milk, cinnamon, and salt. Bring to a simmer over medium heat.
- Stir frequently for 8–10 minutes, until oats are soft and creamy.
- Pour into a bowl and swirl in almond butter.
- Top with sliced figs and optional seeds or crushed almonds.
- Serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 330 kcal |
| Protein | 8 g |
| Fat | 13 g |
| Carbohydrates | 42 g |
| Fiber | 9 g |
| Sugars (natural) | ~12 g |
| Sodium | ~140 mg |
Based on use of unsweetened almond milk and fresh figs.
Health Benefits
Supports digestion and blood sugar balance
Oats and figs provide soluble fiber (especially beta-glucan) that slows glucose absorption and promotes regular digestion.
Reference: Whitehead A et al. (2014). Cholesterol-lowering effects of oat beta-glucan. The American Journal of Clinical Nutrition.
Heart-healthy fats and satiety
Almond butter is high in monounsaturated fats and magnesium, which support vascular health and keep you full.
Study: Berryman CE et al. (2015). Nuts and heart health. The Journal of Nutrition.
Bone health and energy metabolism
Figs offer calcium, potassium, and iron, which aid in bone strength and red blood cell formation.
Source: USDA FoodData Central – Figs, raw and dried
Natural antioxidant boost
Cinnamon, almonds, and figs contain polyphenols and trace minerals that protect against oxidative stress and inflammation.
Reference: Roussel AM et al. (2009). Antioxidant properties of spices and nuts. Food Chemistry.
Cooking Tips
- Use steel-cut oats for a nuttier texture; adjust cook time to 25–30 minutes.
- No figs? Swap for dates, dried apricots, or poached pear slices.
- Nut-free version: Use tahini or sunflower seed butter instead of almond butter.
- Meal prep: Cook oats in advance, refrigerate, and reheat with a splash of plant milk.
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