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Wednesday, 7 March 2012

The Picky Eater: A Healthy Food Blog

The Picky Eater: A Healthy Food Blog

The Perfect Bowl of Oatmeal

Posted: 07 Mar 2012 11:07 PM PST

I am totally a creature of habit.

When I was growing up, I pretty much had the same thing for breakfast from the time I was 5 to the time I was 18. And what was this wonderful dish that was the star of my breakfast for almost 15 years?

Oatmeal.

Yes, oatmeal.

And to this day, I have never gotten tired of it. I absolutely adore oatmeal. It's delicious and creamy, hearty and satisfying. It's also amazingly good for you: with 130-150 calories, 5g fiber and 5g protein for 1/2 cup of rolled oats (which makes up to 2 cups of cooked oatmeal).

It's the perfect healthy breakfast, and it’s so easy to make!

It’s also just a great base for all kinds of toppings:

  • Milk like: 1% organic cows milk, unsweetened almond milk, or unsweetened soy milk
  • Nuts like: Walnuts and Almonds (two of my favorites)
  • Fruits like: Berries, Apples, Pears, Bananas
  • Seeds like: Chia or Flax
  • Spices like: Cinnamon, Nutmeg, Unsweetened cocoa powder,
  • Nut butters like: Peanut Butter, Almond Butter, Sunflower Seed Butter
  • Sweeteners like: Agave, Honey, Maple Syrup
  • Slightly more decadent toppings like: Dark chocolate chips, granola, shredded coconut, fruit butters

You can seriously never get bored of oatmeal: there are so many ways you can dress it up - the possibilities are endless.

But there's one combination of ingredients that I think really makes the perfect bowl of oatmeal. So here is my recipe for the perfect breakfast: Oatmeal with Berries, Walnuts, Spices, and Creamy Milk.

The Ingredients

  • 1/2 cup rolled oats, or 1/2 cup multi-grain oats (Country Choice has a variety with oats, wheat, rye and barley that’s heartier than just plain oats)
  • 1.5 cups of water
  • 1/2 cup – 3/4 cup of frozen organic wild blueberries
  • 1 Tbsp chopped walnuts
  • 1/4 tsp cinnamon
  • 1/2 cup 1% organic milk, or 1/2 cup unsweetened soy milk, or 1/2 cup unsweetened almond milk
  • Stevia, Agave, or Honey to taste (no more than 1 Tbsp honey or agave)
The Directions
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Step 1: Cook the oats with the water in the microwave for 2 minutes. Stir, and cook again in the microwave for 1-2 minutes more until all the water is absorbed
.

Step 2: Stir in the blueberries, cinnamon and walnuts

I like using frozen, organic, wild blueberries: they’re a little smaller than regular blueberries, they’re a superfood, and I’ve heard they have more antioxidants than regular blueberries.

Why do I buy them frozen? Because: 1) They’re fresh year-round 2) They become all melty and warm in the oatmeal and 3) They never go bad!

Walnuts are another great superfood because they have tons of Omega 3 healthy fats, and they add a nice texture to the oatmeal too.

Step 3: Stir in the the milk and agave/stevia/honey until the oatmeal is creamy and the consistency you like.

I like mine super creamy, can you tell?

This whole recipe is about 250 calories, with about 8g fiber and 10g protein. It truly is the perfect morning breakfast. Enjoy!

http://pickyeaterblog.com/
at 23:42

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