4 Zoats Recipes for Breakfast or Anytime

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zoats recipes
Author Name: Beth Rush
Date: Friday November 18, 2022

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What are zoats? If you read the title and scratched your head, you’re not alone. However, you have oodles of reasons to get in on this new breakfast fad. 

“Zoats” stands for zucchini oats. It’s the perfect way to add more plant-based power to your morning meal. Tell your OJ that it’s no longer the only game in town when it comes to A.M. phytonutrients. Here are four zoats recipes ideal for breakfast — or anytime. 

1. Immune-Boosting Protein Zoats

This recipe combines the nutritional benefits of zoats with three of herbal medicine’s most potent painkillers. Turmeric and ginger enjoy wide use in Ayurvedic medicine for their antimicrobial and anti-inflammatory properties. 

Cinnamon helps lower your LDL cholesterol and triglycerides, resulting in improved heart health. Cardiovascular disease remains the number one killer of men and women worldwide — reduce your chances with your morning meal. 

To make this recipe, gather the following ingredients:

  • ½ cup rolled oats
  • 1 cup grated zucchini
  • ½ cup water
  • ½ cup almond milk 
  • Dash of vanilla extract
  • ¼ teaspoon each — turmeric, ginger and cinnamon
  • 1 scoop vanilla whey protein powder

Add all ingredients to a pan and simmer until the liquid absorbs into the mix. Top with figs, pomegranate seeds or pumpkin seeds for a protein-rich start to your day that’s also rich in antioxidants. 

2. Peaches and Cream Vegan Zoats

Zoats naturally lend themselves to a vegan lifestyle. After all, oats and zucchini are both plant-based foods. This dish also works for the gluten-free set, as oats don’t contain this protein, making them tolerable to sensitive stomachs. 

Peaches are rich in yellow and orange antioxidants like lutein and zeaxanthin. Chinese medical practitioners use peach flowers to treat digestive disorders, and the fruit contains filling fiber to nourish your intestinal microbiome. Try this recipe the next time you need to soothe an upset stomach or merely want a sweet start to your day. 

  • 1 cup oats
  • 1 cup grated zucchini
  • 2 tablespoons vanilla
  • 3 tablespoons chia seeds
  • 1 ½ cup sweetened vanilla nut milk (cashew is particularly creamy and low in calories)
  • 1 chopped peach 

You can make this dish one of two simple ways. Add all the ingredients to a pot for a hot breakfast and simmer until the liquid absorbs. For a chilled morning treat, assemble this dish in a bowl the night before and leave to soak in your refrigerator overnight. 

3. Matcha Yogurt Overnight Zoats

What is matcha? It comes from the same plant that produces white, green and black tea leaves, but the production process makes it a unique, slightly sweet and creamy beverage in its own right. 

It also has oodles of health benefits. Antioxidants like EGCG and ECG lower your cancer and heart disease risk. These nutrients also supply your brain with the fuel it needs to function at its best, making you a productivity powerhouse. 

Matcha also increases your energy levels and may help you lose weight. The combination of caffeine and theobromine perks you up without making you jittery, fueling your workouts while keeping you hydrated. Try this delicious breakfast or anytime recipe on leg day:

  • ¼ cup steel-cut quick oats
  • 1 single-serve vanilla yogurt (go non-dairy for a vegan version)
  • 2 to 3 teaspoons matcha tea powder
  • ¼ cup grated zucchini
  • Pinch of salt
  • A few drops of stevia or monk fruit sweetener

Combine everything in a mason jar or other sealed container and leave to sit in the refrigerator overnight. 

4. Best Chocolate Zoats Ever

You might think of chocolate as a sweet treat, and you aren’t wrong. However, it also offers impressive health benefits, earning it a place of honor on your breakfast plate. 

Cocoa, the main ingredient in chocolate, contains antioxidant phenolic compounds that help your body’s cells fight the effects of oxidative stress. In particular, researchers note that eating chocolate may confer the following benefits: 

  • Improving heart health by lowering cholesterol
  • Preventing the cognitive decline that accompanies aging. 

Plus, the indulgent aspect of eating chocolate makes you feel soothed. Your mind and body share an intricate connection, and decreasing emotional stress improves your physiological well-being. Try this recipe anytime you need a healthy pick-me-up:

  • ½ cup rolled oats
  • ½ cup water
  • ½ cup almond or coconut milk
  • ½ cup water
  • 1 tablespoon ground flax seed
  • ½ banana, mashed
  • ½ teaspoon ground cinnamon
  • 1 teaspoon cacao powder
  • ½ cup fresh fruit
  • 1 tablespoon sliced almonds

Place the oats, zucchini, water and milk in a pan and simmer until absorbed. Stir in the remaining ingredients except the fruit and almonds. Top with the almond/fruit mixture and serve/ 

Zoats Recipes 

Did you think that your only option for veggies with breakfast was an omelet? Now you can get your fiber and phytonutrients with zoats — zucchini oats. 

Enjoy the four zoats recipes above for breakfast or anytime. They’re the healthy way to start your day or provide needed fuel to keep you going. 

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