If you rely on boxed cereal, you start your day with refined grains and added sugar. This often leads to a fast rise in blood sugar followed by a crash.
Why this swap matters
Refined cereal digests quickly and does little for fullness. Steel cut oats digest more slowly. Chia adds fiber and omega 3 fats. You stay full longer and your energy feels steadier.
The swap
Swap cereal for a batch baked steel cut oat and chia breakfast you can portion for the week.
What you gain
- More fiber.
- Better morning fullness.
- Less snacking before lunch.
Recipe 1: Cinnamon Berry Oat and Chia Bake
Ingredients
1 cup steel cut oats
2 tablespoons chia seeds
2 cups milk of choice
1 cup berries
1 tablespoon maple syrup
1 teaspoon cinnamon
Steps
Mix all ingredients in a baking dish.
Bake at 180C for 35 to 40 minutes.
Cool and slice into portions.
Recipe 2: Savoury Oat Bake
Ingredients
1 cup cooked steel cut oats
2 tablespoons chia
2 eggs
Handful spinach
Pumpkin seeds
Salt and pepper
Steps
Mix and pour into a small dish.
Bake 20 to 25 minutes.
Top with olive oil and seeds.
Track how your energy and cravings respond over 7 days in the Rebalance 40 Anti-Inflammatory Tracker.
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