in the kitchen

in the kitchen

Friday, April 26, 2013

Oats for Breakfast (Two Ways)

Oatmeal for breakfast is a staple at my house. We eat it two or more times a week. Plain cooked oats topped with some brown sugar and a little milk, although good, gets a bit boring for food adventurers. Here are two ways to change things up. Scientists tell us a nutritionally balanced breakfast consist of some complex carbs, some protein, some healthy fats and some fiber. These recipes contain all of that with the added bonus of tasting great and being easy to prepare with items you probably have on hand. 

Banana Cinnamon Oatmeal
2 cup water
1/2 teaspoon salt
1/2 cup mashed ripe banana
1 cup old fashioned rolled oats
2 tablespoons ground flaxseed
2 teaspoons ground cinnamon
walnuts, brown sugar and milk for serving
Bring water and salt to a boil in a pan that has a tight fitting lid. Stir in banana, oats, flax and cinnamon. Return to a boil, reduce heat and cook for 5 minutes, stirring often. Cover and remove from heat. Allow to sit for an additional 3 minutes then serve hot with additional cinnamon, walnuts, brown sugar and milk. Makes two to three portions.
Oats with Yogurt, Apples and Cinnamon
1/2 cup old fashioned rolled oats
2 tablespoons ground flaxseed
2 teaspoons ground cinnamon
1 large apple, grated (Fuji or Gala preferred)
3/4 cup Greek yogurt
Honey for serving, optional
In a mixing bowl, combine oats, flax and cinnamon. Add apple and yogurt and mix thoroughly. Allow to sit for 5 minutes or more. Divide into two portions and serve sprinkled with additional cinnamon and honey if desired. (With sweet apples, the honey is not generally necessary.)
Notes: Oats have the most soluble fiber of any grain, so they are slowest to digest and keep you feeling full longest. Oats are tolerable for most celiacs (though not all). Flaxseed also has fiber that is good for your digestion. It contains an omega-3 fatty acid that helps prevent heart disease, inflammation and arthritis as well as other problems. I include cinnamon in both dishes because I like the taste but also because studies show a teaspoon a day may help with regulating blood sugar and help fight infections. Cinnamon also may reduce inflammation and is high in antioxidants. Bananas and apples have their own health benefits, are widely available and easy to have on hand. The milk and yogurt contribute calcium and protein; yogurt also has beneficial bacteria that aid digestion. Walnuts are high in omega-3 fatty acids and add protein. (These notes can be verified via WebMD.)

I feel good about my diet when I start the day right. A smoothie with fruits and veggies, a whole grain waffle, eggs or a lovely bowl of oatmeal all work wonders for my food attitude. And they say that attitude is half the battle...





4 comments:

  1. Looks super yummy Meg! I dong think I've ever had homemade oatmeal.. only the instant stuff. Can't wait to try this recipe. Thanks!

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    1. I hope you will love it as much as we do!

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  2. Replies
    1. I'm so glad your kids will try all sorts of foods. Alex didn't used to, but he's pretty good now.

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