As LifeSkill Secrets has said before, breakfast is the most important meal of the day. I personally like 2 (water) basted eggs, but that doesn’t appeal to everyone, isn’t a good idea for those with cholesterol issues, and sometimes needs a change up. A hearty oatmeal breakfast is wonderful, especially for winter months.
Our variation is a solid meal, with blueberries for antioxidants, cinnamon for blood pressure, and walnuts to add protein.
Thought the way its written below is the most nutritious, you may not have the exact ingredients, time to cook slow oatmeal, or like different combinations.
See the LifeSkill Secret about why I use these ingredients, how to save time and money, and what you can change or substitute.
Oatmeal Breakfast Recipe
By the way, this is good for the occasional light dinner or lunch, too. This is for 2 servings, but you can double or triple, though the amount of milk may vary. Read the directions on the brand of oatmeal you bought,. I find they very wildly.
Ingredients
1/2 cup Whole Grain Steel Cut Oats- old fashioned slow cooking
(about 2 cups -go by the brand you bought) Low fat or Skim Milk
1/2 t cinnamon
1-2 T brown sugar
1/2 cup Blueberries
1/4 – 1/2 cup finely diced walnuts
1/4 – 1/2 cup Low fat or skim milk or yogurt for on top
Directions
- Follow the directions on the oatmeal box (using milk rather than water) to make the amount of oatmeal you want NOTE: Whole Grain Steel Cut Oats take 25-30 minutes to cook
- Just before it’s done cooking, add the cinnamon
- When done cooking, turn off and add the nuts and blueberries (even if frozen)
- Let sit a minute for the berries to warm up if frozen
- Spoon into bowls and top with brown sugar and milk or yogurt
- ENJOY!
LifeSkill Secrets:
Takes too long: you could cook in the evening and nuke in morning. I would never tell you to start it cooking then go shower because we know not to leave cooking unattended, right? Another trick is to make a big batch and eat over a few days.
Why Whole Grain Steel Cut Oats: Only Steel Cut Oats are minimally processed and whole grain. You get the most possible oat bran which is the most healthful part of the oat. Yes, you can substitute rolled oats, instant or regular, but the more processed, the less nutition. Since you are paying about the same, might as well make it good for you.
Low fat or Skim Milk: If used to make the oatmeal, it adds a good amount of protein to your oatmeal breakfast. In the post on basic nutriton, I talked about the importance of getting enough protein at every meal- especially breakfast. Using skim or low fat gets the most protein without added fat.
Cinnamon: Cinnamon is good for lowering blood sugar. Use as much as is tasty but don’t overdue it. I found I had a literal stomach pain if I ramped up the cinnamon too much.
Brown sugar: I love brown sugar and like a little sweetness, but this can be omitted, or replaced with a bit of honey or maple syrup- preferably not white sugar or corn syrup.
Blueberries: Blueberries are strong antioxidants and are very nutritious. In the winter or to cut down on cost, you can buy the large bag of frozen ones at Walmart. Then you don’t have to worry about washing them or spoilage, and it is less expensive and just as tasty.
Of course, you can add any other berry, or dates or raisins for a change if you have them, but blueberries are the most nutritious.
Finely diced walnuts: Nuts are a great source of protein and, though high in fat, its healthy fat. They also add a nice texture contrast to the oatmeal.
Milk or yogurt for on top: Again, this adds protein, while keeping fat content down. Some people prefer yogurt on their oatmeal, but be sure its unflavored and preferable Greek yogurt.
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