Oatmeal is a great and healthy breakfast! The best kind of oatmeal is steel cut oats because they are less processed, and therefore sit lower on the glycemic scale. Check out the many reasons oatmeal is a great and healthy breakfast choice, and some of my favorite recipes below!
1. It keeps you slim. A compound in oatmeal known as β-glucan reduces appetite by increasing the hunger-fighting hormone cholecystokinin
2. It reduces blood pressure. Research has shown a diet that includes whole-grains is just as effective as taking anti-hypertensive medication to lower blood pressure! One study found that those who ate oatmeal were twice as likely to either be able to eliminate their blood pressure medication or cut it in half
3. It reduces cholesterol. The soluble fiber in oats helps your body lower blood cholesterol. Studies have shown that people with high blood cholesterol who eat just 3 g of soluble fiber per day can reduce their total cholesterol by 8% to 23% (remember that one cup of oats yields 4 g)!
4. Lowers risk of Colon Cancer. Research has shown there is a link between people who ate a high fiber diet (mainly from whole grains and cereals like oats) to a lower risk of colorectal cancer.
5. Stabilizes blood sugar. Diets producing a low glycemic response are associated with significantly less insulin resistance and significantly lower prevalence of the metabolic syndrome, risk of type 2 diabetes, and risk of coronary artery disease, than with a diet producing a high glycemic response.
how to make delicious oatmeal
The easiest way to make oatmeal is by following the directions, and then add in additions at the end. For extra flavor, you can make oatmeal with unsweetened regular or vanilla almond milk. Toppings not only add flavor but more nutritional benefits to oatmeal. For example, fruit adds fiber while nuts add healthy fats. Check out some ideas below, and three full recipes below.
Add flavor with Fruit
- Fresh Fruit (berries, banana, apple, mange, etc)
- Jam or preserves
- Dried fruit (such as raisins, cranberries, cherries or chopped apricots or dates)
Add healthy fats & Protein to keep you fuller longer
- Almond or Peanut Butter
- Fresh nuts like almonds, pecans, walnuts, hazelnuts, pistachios or peanuts
- Sesame seeds
- Ground flaxseeds
- Chia seeds
- Whey Protein (vanilla or chocolate)
If you need it, add a little sweetener
- Maple syrup
- Brown sugar
- Honey
- Agave
- Stevia
- Vanilla Extract
- Coconut
and Season with Spices
- Cinnamon
- Nutmeg
- Pumpkin Spice
Strawberry and Cream Oatmeal
Ingredients (1 serving)
- 1/3 cup old fashioned steel cup oats
- 1/2 cup unsweetened vanilla almond milk or water
- 1/4 cup low-fat or non-fat cottage cheese
- 1 cup sliced fresh strawberries
- 1 tsp vanilla extract
- 1 tbsp shredded coconut
- 1 tbsp dry roasted almonds, chopped
Directions
In medium saucepan, cook oatmeal as per directions. Remove oatmeal from heat and stir in strawberries, cottage cheese & vanilla. Once oatmeal is of desired consistency, spoon into bowl and add the coconut and almonds.
BANANA BREAD OATMEAL
Ingredients (1 serving)
- 1/3 cup old fashioned steel cut oats
- 1/2 cup unsweetened vanilla almond milk or water
- 1/2 tbsp brown sugar
- 1/8 tsp groud cinnamon
- 1/16 tsp ground Nutmeg
- 3/4 cup pecans
- 1 banana
Directions
In medium saucepan, cook oatmeal as per directions with vanilla almond milk or water. Remove oatmeal from heat and stir in brown sugar, ground cinnamon, nutmeg, 1/2 of banana and pecans. Once oatmeal is of desired consistency, spoon into bowl and add the other half of the banana and the remainder or the pecans if desired.
QUICK BERRY VANILLA HIGH PROTEIN OATMEAL
Ingredients (1 serving)
- 1/2 cup instant oatmeal
- 1/2 cup water
- 1 tbsp Vanilla Whey Protein
- 1/4 cup sliced Almonds
- 1/4 cup blueberries
- 1/4 cup blackberries
Directions
In microwave safe container, cook oatmeal and water per instructions provided. Once complete, remove oatmeal from microwave and add in vanilla whey protein, sliced almonds, blueberries and blackberries.
Almond Butter Overnight Oats
Ingredients
- 1/2 cup unsweetened plain almond milk
- 3/4 tbsp chia seeds
- 2 tbsp natural almond butter (or peanut)
- 1 tbsp maple syrup (stevia or brown sugar)
- 1/2 cup old fashioned steel cut oats
- Fruit of choice, such as sliced banana, strawberries or raspberries
- Flaxseed meal or additional chia seed
Directions
You can use any glass, but mason jars are the cutest! Add almond milk, chia seeds, nut butter, and sweetener (maple or other), and stir with a spoon to combine. The nut butter doesn't need to be completely mixed with the almond milk (doing so leaves swirls of nut butter to enjoy the next day). Add oats and stir a few more times, then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk Cover securely with a lid or plastic wrap and set in the refrigerator overnight (or for at least 6 hours). The next day, open and enjoy as is, or garnish with desired toppings. Overnight oats will keep in the refrigerator for up to 2 days, though best within the first 12-24 hours.