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(1 votes, average: 5.00 out of 5)
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Plain oatmeal has to be one of the blandest breakfast choices I can think of. Sometimes I need just that, other times I want more flavors, more textures, and more nutrition for my first meal of the day. I add proteins like nuts, seeds or dairy, and use dried, frozen or fresh fruits as sweeteners instead of sugars or honey. Doing this may add calories, but oatmeal will become more of a complete meal and will scoot lower on the glycemic index. For this reason, unless I’m in the mood to eat something super bland, I like to think of oatmeal as the perfect canvass to add delicious and healthy tastes to. See below to get some ideas to add to your oatmeal.
Preparation
- Mix the oats and water in a small pot. Cover and cook for 7 to 10 minutes, stirring occasionally.
Ingredients:
- 1 cup rolled oats
- 2 cups water
- 1 cup apple, chopped (or any fruit of your choice)
- 1/4 cup walnuts, chopped (or any other nuts of your choice)
- 1/4 cup pumpkin seeds (or any other seeds of your choice)
- 1 tablespoon flax seeds, ground
Nutritional Information
Calories
381 cals
Fat
22 g
Saturated Fat
3 g
Polyunsaturated Fat
12 g
Monounsaturated Fat
5 g
Carbohydrates
40 g
Sugar
7 g
Fiber
8 g
Protein
14 g
Sodium
14 mg
*per serving
Ann's Tips and Tricks
If you’re pressed for time in the mornings, soak your oats in the water the night before and just heat them through for your breakfast.
The glycemic index is an indicator 1-100 of the level to which your blood glucose rises after consuming a particular food. The higher the number on the GI, the faster glucose from the food gets into the blood stream. For example, pure glucose has a value of 100, white rice averages 89, and brown rice 55, hummus 7. A simple rule of thumb is that whole foods like oatmeal, brown rice, legumes, nuts, fruits and vegetables, are processed far slower by the body than refined foods like white bread, white rice, and white flour products like pasta, cakes and cookies.
