01 May :: Warm & Creamy ::
I was cleaning up my little pantry box when I found a bag of half eaten rolled oats.
While oats are no longer my go-to breakfast (you can read my earlier story here), I appreciate the cholesterol-lowering soluble fiber and heart protection advantages. It is certainly better then eating McDonald breakfast set.
Most people will agree that oatmeal is the best morning breakfast (btw, I’m referring to the plain ones, not the added sugar and other nonsense in instant packets).
But haven’t you notice something?
How is it that some of you who are eating oatmeal every day and don’t seem to see any changes in your weight, complexion etc.
And you find yourself feeling hungry before noon!
I thought it’s supposed to keep you satiated.
Think about it-
What category is oatmeal under?
Check out the famous USDA food pyramid that we’ve talked about before. Where does oatmeal sit in there? We’re told that oatmeal is healthy, fiber-filled breakfast. I don’t disagree.
The problem is that there’s very little protein and healthy fat in this morning breakfast, making it lopsided towards carbohydrate focus. And when you eat big amount of carbs like that, what happens next? They break down into sugar which results in that roller coaster sugar level spiking up blood glucose level and few hours later you crash at your desk feeling hungry, cranky and sleepy.
Well, unless you’re training for a marathon, by all means go all high carbs. Otherwise, I’d suggest we balance our macronutrients of carbs, fat and protein.
So instead of eating oats alone (tastes so bland anyway) or mixing it into your sweet Milo (why would you spike your blood sugar more?), how about mixing in chia seeds for cholesterol-lowering fibre, walnuts to improve arterial function, blueberries, strawberries for antioxidant, almond butter for protein and healthy fats?
Here we go!
- 3 tsp rolled oats
- 2 tsp chia seeds
- ¼ cup of hot water (or more, if you like it thicker)
- A dash of cinnamon powder
- 1 tsp of almond butter
- 3 walnuts, crushed
- Pumpkin seeds
- Puffed quinoa
- Optional sweetener: 1 tsp of maple syrup
- Place rolled oats, chia seeds, cinnamon, almond butter and hot water in a bowl and mix well. Soak it for about 5-10 minutes.
- Sprinkle chopped walnuts, blueberries, strawberries, pumpkin seeds, puffed quinoa and maple syrup(optional).
- Serve warm.