I can’t think of a breakfast more devoted to overall wellness than a bowl of properly dressed oatmeal. I really can’t. For only 150 calories, a single cup of oats contains about 6 grams of protein and 4 grams of fiber. The soluble fiber in oats, called beta-glucan, is special. This fiber has repeatedly been shown to lower cholesterol levels, which in turn lowers the risk of developing cardiovascular disease. Still not convinced? What if I tell you that the beta-glucan in oats has also been linked to more stable blood sugar levels in people with Type 2 diabetes? It’s true.
How much of this special fiber does it take to improve your health, you ask? Only the amount found in a daily bowl of oatmeal. So, let’s do ourselves a favor this morning. Let’s both agree to say “No” to preservative-laden boxed cereals, skip the donuts with our coffee, and instead enjoy properly dressed bowls of oatmeal together.
Directions
Stir together the ingredients for the blend of your choice, below, in a small mixing bowl. Pack into a pint size mason jar. For each serving, scoop out 1/2 cup of mixture from the mason jar and place in a microwave-safe bowl. Add 1 cup of water and microwave for 2 minutes or until water is absorbed. Enjoy!
Apple Walnut Blend (makes 4 servings)
1 1/3 cups rolled oats
1 tablespoon flax seed
1 teaspoon cinnamon
1/4 teaspoon cloves
1/3 cup chopped dried apples
1/3 cup raw walnuts
Blueberry Quinoa Blend (makes 4 servings)
1 1/2 cups rolled oats
1/4 cup quinoa
1/4 cup dried blueberries
1/2 teaspoon cinnamon
1/2 teaspoon ground cardamom
Cherry Almond Blend (makes 4 servings)
1 1/3 cups rolled oats
1/3 cup raw almonds
1/2 teaspoon cinnamon
1/3 cup dried tart cherries
Coconut Almond Blend (makes 4 servings)
1 1/3 cups rolled oats
1/3 cup raw almonds
1/4 teaspoon fresh ground nutmeg
1/4 teaspoon ground cardamom
1/3 cup dried, shaved coconut
I feel better already, don’t you?
Is there any extra health benefit to using steel cut oats? Or is it just a texture thing? I see this type of oatmeal in stores and in certain recipes. Thanks.
That’s a good question. I think it’s just a texture thing, but I’ll look into it!
I have oatmeal nearly every morning! Either with fresh fruit and cinnamon or peanut butter for long run fuel!
Fresh fruit and cinnamon are popular additions here, as well. I haven’t tried peanut butter as an oatmeal topping, but it sounds intriguing!
Bringing oatmeal and fresh fruit to my work pot luck this morning. I love oatmeal!
Awesome!