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The Prediabetes Nutritionist


Oatmeal with berry compote and toasted seeds

Need a satisfying, naturally sweet breakfast? Try my oatmeal with berry compote and toasted seeds bowl for a nourishing start to your day.

Have you also heard that sugar is full of sugar and, therefore, it is bad for you?

If you have and have considered eliminating them from your diet, please don’t! Even if you have blood sugar control concerns, e.g., pre-diabetes or type II diabetes.

Fruit may contain plenty of sugar, but this sugar is natural and not artificially-added. Yes, sugar is sugar, but eating sugar in the form of whole fruit has a different impact on your body than artificially-added sugar.


Fruit contains fibre. Fibre slows the rate at which your body absorbs sugar and prevents the insulin spike you get with processed sugary foods such as sodas, milkshakes and fruit juices.

Fruit also has essential vitamins such as vitamin A (for vision and immunity) and vitamin C (for immunity, skin health, gum health) and various antioxidants that promote health.


You don’t need to eat vast quantities of fruit to enjoy their health benefits. Two portions of fruit per day are sufficient. However, aim to eat different coloured fruits, to get varied antioxidants. E.g., yellow and orange fruits are rich in zeaxanthin, beta-carotene and flavonoids, while purple fruits, e.g., blueberries and blackberries are rich in ellagic acid, resveratrol and anthocyanins.

One of my favourite ways to enjoy fruit is to eat them with oatmeal for breakfast. Berries are my default option because they are incredibly versatile and easy to work with. I usually make a berry compote by heating frozen berries in the microwave for a few minutes and then I add a pinch of cinnamon. This is then ready to enjoy with my oatmeal.

I suggest adding Greek or high-protein yoghurt to your oatmeal. This increases the protein content of your meal and promotes satiety. Toasted seeds provide healthy fats, zinc and vitamin E

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Oatmeal with berry compote and toasted seeds

  • Author: Somi
  • Prep Time: 0mins
  • Cook Time: 15 mins
  • Total Time: 15 minutes
  • Yield: Serves 1
  • Category: breakfast


A sweet nourishing start to you day


  • 50g rolled oats
  • 200ml unsweetened almond milk
  • 80g mixed frozen berries
  • 1 orange (optional)
  • 1 teaspoon mixed seeds, toasted
  • 100g Greek-style or Skyr yoghurt
  • Pinch of cinnamon
  • 1/4 teaspoon vanilla extract


Combine oatmeal, cinnamon, vanilla extract and almond milk in a small pan over medium heat. Cook on a simmer for 15 minutes.

Meanwhile, heat frozen berries in a microwave for 2 minutes until softened.

Transfer the oatmeal into a serving bowl and top with yoghurt, berry compote and toasted mixed seeds. Enjoy!


This is perfect as a dessert at the end of the day.

Keywords: oatmeal

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