Super Polyphenol Oats

This is my go to oatmeal these days. It’s really simple, the cacao powder gives it a hint of chocolate, and the oats are a great source of protein and fibre. Once it’s cooked you can customise it by adding whatever toppings you like!

Before I get to the toppings, let’s look at…….

The Recipe

I cook this in the microwave, but you can just as easily make it on the hob/stove.

You will need:

100g Rolled oats (I use the jumbo type)

1/2 tsp (or more if you like) Ceylon cinnamon

1 tsp Cacao powder (more if you want a stronger flavour. Start with 1tsp and adjust the next time)

200ml Water

Your choice of toppings

How to make:

  1. Add the oats, cinnamon, cacao powder, and water to a large microwave-safe bowl. I use a glass pyrex bowl.
  2. Place the bowl in the microwave, and set to ‘high’.
  3. Cook for 3 1/2 minutes. Remove from the microwave, stir, then return to the microwave and cook for a further 3 1/2 minutes. The longer cooking time gives it a thicker consistency.
  4. Once finished cooking, carefully remove from the microwave (the bowl will be hot).
  5. Add your toppings, leave to cool for a few minutes. Then tuck in!

Toppings that I used:

  • Blueberries – improves memory and protects the brain from age-related memory loss
  • Strawberries – reduces the breakdown of collagen, and contains high levels of senolytic fisetin
  • Blackberries – source of K (bone health)
  • Raspberries – good for eyes and skin
  • Wild blueberries – has x2 the antioxidants of regular blueberries (which are already high in antioxidants). Plus helps protect DNA from damage
  • Blackcurrants – extremely high in Vitamin C, x3 more than oranges!
  • Pomegranate – contains powerful phytochemicals
  • Kumquat – edible skin that is high in anti-inflammatory phytonutrients.
  • Dried cherries – anti-inflammatory, can help reduce muscle aches post exercise. Also a source of melatonin, important for sleep regulation
  • Dried aronia berries – concentrated source of polyphenols. Particularly anthocyanins (purple/black pigments). One of the highest measured to date.
  • Dried mango – good source of beta carotene for healthy skin and eyes
  • Pumpkin seeds – high in skin healthy, immune boosting, zinc
  • Tahini – good source of calcium for bone strength, and healthy fats

Choose Your Toppings

I have found using different tastes and textures really adds to the overall enjoyment of the oatmeal. The dried fruit gives a nice chewy texture, the blackcurrants have a sharp kick, the kumquat adds a citrusy/tangy taste, and the pumpkin seeds add crunch.

I picked the above toppings for their various nutrients, but feel free to leave out any you don’t like, or don’t have access to, and replace with any fruits, seeds, or nuts you prefer.


Some examples of substitutions could be almond butter, or peanut butter in place of the tahini. Walnuts, almonds or hazelnuts instead of the pumpkin seeds. Goji berries, dried mulberries (they have a caramel-like taste and texture!), or even raisins, as your choice of dried fruit. Again, mix and match and see what you like.

I used a lot of variety here, but it’s not necessary to add this many toppings to get the benefits or taste. You can easily choose one type of fruit, one type of dried fruit, one type of seed and/or nut, and still have a great breakfast.



I usually use double the quantity of oats and water (200g oats, 400ml water), but I know most people don’t like oatmeal that much! So I used a more normal portion size for the recipe.

The usual recommendation for a serving is 40-50g, so you can half the oats and water if you want a smaller serving. If you decided to do this you will also need to reduce the cooking time. I would say 2 minutes, stir, then a futher 1.5 minutes.


Cooking the oats for longer than stated on the packaging gives it a thicker consistency. Which I personally prefer.

Also, the longer you let it cool, the thicker it will get. As I mentioned, I like my oatmeal to be on the thicker side, so I let it sit for 10-15 minutes.


Using frozen fruit?

Letting the oatmeal sit for a bit extra is great too if you want to add any frozen berries. Adding them as soon as you remove the oatmeal from the microwave allows them time to thaw. If I use frozen strawberries, which are bigger than most berries and take longer to thaw, I’ll use a spoon to push them down into the oatmeal. This speeds up the thawing time and helps cool the oatmeal a bit too!

Want to know more about dried fruit?

Check out my post about dried fruit here

If you decide to try it out, let me know what you think. If you use some different topping I’d love to hear about it too!

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