Chocolate Almond Oats

Supports: Magnesium for muscle relaxation + warm carbohydrate support + blood sugar stability

Serves: 1

Total Time: 10 minutes

Equipment:

• Small saucepan (1–2 qt)
• Measuring cups and spoons
• Wooden spoon

• ½ cup rolled oats (old-fashioned, not instant)
• ¾ cup milk of choice
• ¼ cup water
• Pinch sea salt
• 1 tsp unsweetened cocoa powder
• 1 tbsp almond butter
• 1 tsp maple syrup
• 1 tsp chia seeds

1. In a small saucepan, combine oats, milk, water, sea salt, and cocoa powder.
2. Bring to a gentle simmer over medium heat.
3. Once lightly bubbling, reduce heat to low.
4. Stir every 30–45 seconds to prevent sticking.
5. Cook 5–7 minutes until oats are thick, creamy, and fully softened.

Texture cue: Oats should be creamy and spoonable, not dry or stiff.

• Pour oats into bowl.
• Add almond butter.
• Drizzle maple syrup.
• Sprinkle chia seeds over the top.

Magnesium from cocoa and almonds may support muscle relaxation and cramp relief.
Warm carbohydrates help regulate cortisol and support energy during menstruation.
Healthy fats and fiber help stabilize blood sugar and improve satiety.