Kitchen Monk

🌿 The Garden Table™ · Recipe by Kitchen Monk (original)

Warm oats topped with hemp seeds and blueberries. A filling breakfast in about five minutes.

⏱️ About 5 min total · 🍽️ Makes 1 serving (one bowl, the whole recipe) · 📟 Microwave · ✅ SOS-free as written · 🧮 Nutrition estimated · ⏳ Not yet kitchen-tested · 🩺 Not reviewed by a registered dietitian

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👩‍🍳 Jump to Steps

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Kitchen Monk illustration, not a photo of this recipe.

🧺 Ingredients (1 serving)

  • ☐ ½ cup rolled oats, dry
  • ☐ 1 cup water (or unsweetened soy milk, which changes the nutrition)
  • ☐ 3 tbsp hulled hemp seeds
  • ☐ ½ cup frozen unsweetened blueberries
  • ☐ Cinnamon, to taste

🍽️ Make more servings

2× · 2 bowls

1 cup dry oats · 2 cups water · 6 tbsp hemp seeds · 1 cup blueberries. Cook in two bowls, one at a time.

3× · 3 bowls

1½ cups dry oats · 3 cups water · 9 tbsp (½ cup + 1 tbsp) hemp seeds · 1½ cups blueberries. Microwave each bowl separately; times don’t multiply.

👩‍🍳 Steps

  1. Microwave the oats and water in a large bowl for 2–3 minutes, stirring halfway. A big bowl keeps it from bubbling over.
  2. Top with the hemp seeds, blueberries, and cinnamon.

🍳 Equipment: microwave and a large microwave-safe bowl. 🎥 Video: none yet.

🧮 Nutrition per serving (1 bowl, made with water)

⚡ Energyabout 360 kcal
💪 Proteinabout 15 g
🌾 Fiberabout 7 g
🍞 Carbohydrateabout 39 g
🫒 Fatabout 18 g (mostly from hemp seeds)
🧂 Sodiumabout 5 mg
Vitamins and mineralsnot yet calculated

Estimated with USDA FoodData Central for the ingredients as written; being rechecked by weight. Standard calories, never reduced for fiber. Cinnamon not counted. No vitamin B12. How we calculate

🔄 Swaps, allergens, and storage

Unsweetened soy milk instead of water adds protein (contains soy). Use certified gluten-free oats if you need them. No major food allergens with water. Best eaten fresh. A complete breakfast; add a piece of fruit if you’re hungrier.

📋 Kitchen Monk original (KM-R001), written with AI assistance for Nathanael Elijah Smith, MSN, APRN, FNP-C, DipACLM. Not yet kitchen-tested or dietitian-reviewed; general education, not medical advice. 🖨️ Print or share from your browser’s menu. Updated October 4, 2026. Report a problem · All Garden Table recipes