Nutrition & Recipes

Quiet Mornings and a Warm Oatmeal Breakfast

Bowl of oatmeal with seeds and blueberries. Photo Credit: April Duckworth

How do you begin your day? Yoga and meditation? A jog? Quiet? Stillness? Writing or journaling? Or none of the above?

An ever-evolving practice is to be present. Starting the morning with a quiet reflective time is very important. Waking up early may encourage one to write and inspire intentional energy for nurturing ideas, plans, and goals. The house is calm and quiet, there are no sounds on the streets, and the peace and quiet of the morning envelopes, encouraging reflection, writing, or to just be…

My mornings most often consist of writing. I have a lot of creative and intentional energy during the morning hours. I have also found it to be a time for reflection, which often turns into writing for me.

I encourage you to set an intention, which could be a journal prompt. One that I always find helpful is to write a gratitude list. Another journal prompt might be, “What I have learned this week, or what do I want to learn more about?”

Hearty Oatmeal with Figs, Berries, and Seeds

Photo by April Duckworth.

Cooler mornings often leave us feeling the need for warmer foods. A bowl of warm oats full of healthy plant-based ingredients makes for a lovely start to the day, particularly during Vata season.

Vegan, gluten-free

Serves 1


  • ½ cup organic rolled oats
  • 1 teaspoon chia seeds
  • 1 teaspoon pumpkin seeds
  • 1 teaspoon hemp hearts
  • 2 golden figs, diced
  • Berries of your choice (e.g. blueberries or raspberries)
  • 1 tablespoon of almond butter
  • Spices of your choice (e.g. vanilla, cinnamon, nutmeg)


  • Add all ingredients to saucepan with 3/4-1 cup water and bring to boil.
  • Lower heat and let simmer for 5 minutes.
  • Stir and serve.

This recipe is also very nice when adding a small pour of non-dairy milk to the mixture before cooking.

A healthy start in the morning encourages us to tune into what we need throughout the rest of our day, and to find quiet moments to recharge, remembering that we can be productive without feeling distress.

Enjoy these warm and healthy oats as you feel grounded from the start of the day.

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