Breakfast Oats With Strawberries

Start to finish: 15 minutes

Servings: 1 serving

This nourishing breakfast pairs old-fashioned rolled oats with fresh strawberries to create a meal that is both delicious and strategically designed to support iron absorption. Oats are a valuable source of plant-based nonheme iron, while strawberries are rich in vitamin C, which significantly enhances the body's ability to absorb nonheme iron from plant sources. The addition of chia seeds and pumpkin seeds further boosts the nutritional profile, providing additional protein, healthy fats, and minerals.

This recipe is particularly supportive for people living with hemophilia. Blood loss from bleeding episodes can contribute to iron depletion over time, making it important to maintain adequate dietary iron intake through everyday meals. Pairing iron-rich plant foods with vitamin C sources at the same meal is a practical, evidence-based dietary strategy to help optimize iron status without relying solely on supplementation.

Adaptation tips: Use certified gluten-free rolled oats if you require a strict gluten-free diet. Substitute maple syrup for honey to keep the recipe fully vegan. For a creamier texture, replace the cooking water with unsweetened oat milk or almond milk. To increase iron content further, consider adding a tablespoon of blackstrap molasses. If fresh strawberries are unavailable, thawed frozen strawberries work well and retain their vitamin C content.

Ingredients

• ½ cup old-fashioned rolled oats (not instant, certified gluten-free if needed)
• 1 cup water
• ¾ cup fresh strawberries, hulled and sliced
• 1 tablespoon raw pumpkin seeds
• 1 tablespoon chia seeds
• 1 teaspoon pure maple syrup or pure honey
• ¼ teaspoon pure vanilla extract
• 1 pinch of fine sea salt

Instructions

1. Measure ½ cup of old-fashioned rolled oats into a small saucepan.
2. Pour 1 cup of water over the oats and add a pinch of fine sea salt. Stir briefly to combine.
3. Place the saucepan over medium heat and bring the mixture to a gentle simmer, stirring frequently.
4. Once the mixture reaches a simmer, reduce the heat to medium-low and cook for 5 to 7 minutes, stirring every minute or so, until the oats are tender and have absorbed most of the water. If the oats become too thick before they are fully cooked, add a splash of water.
5. Remove the saucepan from the heat and stir in the pure vanilla extract and 1 tablespoon of chia seeds. Allow the oats to rest in the pan for 1 minute — the chia seeds will begin to absorb liquid and further thicken the oats.
6. While the oats rest, wash the strawberries under cool running water. Pat them dry with a clean paper towel. Remove the green hulls by inserting the tip of a small paring knife at an angle around the hull and twisting it out. Slice the hulled strawberries into even rounds approximately ¼-inch thick.
7. Transfer the cooked oats to a bowl.
8. Arrange the sliced strawberries evenly over the surface of the oats.
9. Sprinkle 1 tablespoon of raw pumpkin seeds over the strawberries.
10. Drizzle 1 teaspoon of pure maple syrup or honey over the entire bowl.
11. Serve immediately while the oats are still hot.

Nutritional information

• Serving: 1 bowl
• Calories: 310 calories
• Protein: 10 grams
• Carbohydrates: 47 grams
• Fiber: 10 grams
• Fat: 10 grams
• Sodium: 150 milligrams

Suitable for

Diabetic Diet, Gluten Free Diet, Vegan Diet, Vegetarian Diet, Low Lactose Diet

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