Breakfast is Served!
Looking for a new quick and healthy breakfast option? Look no further! Oatmeal is a delicious whole grain option that can be the base for a variety of fruits, nuts, seeds or even savory toppings like avocado and roasted veggies! To keep breakfast fun and exciting with this versatile grain, Isabel Smith, MS, RD suggests delicious and nutritious oat-toppings to keep the meal nutritionally balanced. Read on for some oatmeal inspiration and also check out Isabelle’s Oatmeal Ideas on her website where you can find more wonderful recipes and nutrition tips!
Isabelle’s simple tips for making a well-balanced, satisfying bowl of oatmeal:
- Start with rolled or steel cut oats: Quick-cook oats are more heavily processed and have less fiber that can cause your blood sugar to spike resulting in feeling fatigued.
- Add 1 serving of fruit: Simple Tips for Making Healthier OatmealThe key here is only adding one serving of fruit
- 1 small/medium banana
- 1/2 cup berries
- 1/4 cup dried fruit
- Add 1-2 servings healthy fat: Healthy fat (and protein) is your best friend when it comes to preventing the notorious post-oatmeal blood sugar spike; healthy fats can also be a good source of nutrients, vitamins and minerals too
- 1/4 cup nuts or seeds
- 1-2 Tablespoons ground flaxseed or chia seeds
- 1 Tablespoon nut butter (almond, cashew etc)
- 2-3 Tablespoons unsweetened coconut shreds or pieces
- 1-2 Tablespoons raw cacao nibs
- Skip the added sugar: Especially artificial sugar: There’s enough sugar in your oatmeal already if you’ve added fruit; but if you really need some added sweet, go for 1/2 teaspoon honey or brown sugar, and skip the artificial sugars. Artificial sugars can trick your body into thinking that they’re receiving more calories than they actually are (artificial sugars have no calories) and can wreak havoc on blood sugar and satiety. Go for these alternatives instead:
- 1/2 teaspoon of honey, maple syrup, or agave
- 1 teaspoon (or less) brown sugar- organic if possible
Here are a few of my favorite oatmeal concoctions:
- Rolled oats + 2 Tablespoons walnuts + 1 Tablespoon chia seeds + 1 medium banana
- Rolled oats + 1-2 Tablespoons nut butter + 1/2 cup berries + 1-2 Tablespoons flaxseed + dash of cinnamon + (optional) 1-2 Tablespoons cacao nibs
- Rolled oats + 1 Tablespoon cashews + 1 Tablespoon nut butter + 1 banana + 1 Tablespoon coconut flakes
Want a tasty oatmeal recipe? Click here!