Quick Morning Oatmeal

There’s nothing like starting the day with a cup of cafe mocha and a warm, hearty bowl of oatmeal topped with ripe, sweet fruit.

As you may know from my previous post, I love a delicious bowl of oatmeal every morning. Only on very rare occasions do I ever eat something other oatmeal for breakfast. Why? For one thing, it is super easy to make (it takes me less than 3 minutes, no lie!), it is extremely satisfying, and it is warming to the belly and oh so yummy!

Nutrition highlight: Oats

Oats, also known as Avena sativa, first cultivated in 1,000BC Europe, is a type of cereal that is commonly eaten as rolled oats, porridge, or oatmeal. There are may types of oats, ranging from steel-cut oats and instant oats to rolled oats. As I have learned in my Nutrient Metabolism class, oats have great health benefits. The less processed they are, the more dietary fiber they contain, hence the more health benefits can be obtained from consuming them. Oats are loaded with tons of dietary fiber and cholesterol-lowering properties. Studies have shown that oats may reduce the risk of heart disease and colon cancer. Here’s why:

Dietary fiber found in oats contains both soluble and insoluble fiber that takes longer to digest in the stomach and helps you feel fuller, longer throughout the day. Studies have shown that the soluble fiber found in oatmeal lowers the “bad cholesterol” in our bodies, called low density lipoprotein (LDL), which can decrease the risk of high blood pressure and heart disease. Furthermore, studies have found that a diet high in fiber, which can be obtained by consuming foods such as oatmeal, has been found to reduce the risk of colon cancer. In fact, studies have reported that for every additional 10 grams of fiber that a person incorporates into his or her diet, there is a 10% decrease in risk of developing colon cancer.

Ingredients:

• 1/2 cup instant quaker oats (or oats of choice)

• 1 cup unsweetened vanilla almond milk (or milk of choice)

• 1 medium banana

• 1/2 cup of strawberries

• 1/4 cup of blueberries

Optional Ingredients:

• 2 tbsp flax or chia seeds

• 1 tbsp of cinnamon

• Nuts

Directions:

Combine oats and milk into a microwavable bowl. Microwave for 2 minutes. Top with fruit.

Tips:

• CAUTION when taking your bowl of oatmeal out of the microwave, it may be hot!

• Add nuts such as pecans, walnuts, cashews, etc. to incorporate some heart-healthy mono and poly unsaturated fatty acids–this will help you stay full even longer!

• If you like it to be even sweeter, try adding honey or a low-calorie sweetener such as stevia.

• If you do not like your oatmeal microwaved, feel free to cook it on the stove instead. I simply wanted to share with you a quick, easy way of making oatmeal.

Enjoy! Do let me know if you end up trying this! :)

#breakfast #oats #oatmeal #recipe #health #healthy