Oatmeal is my all time favorite breakfast and something I crave every single morning when I wake up for a busy day in Kindergarten! If I don’t have it…my whole day feels off! We have always been told that breakfast is the most important meal of the day so why not make it one of the most delicious as well?
You might be thinking…”I don’t eat breakfast, I am not hungry when I first wake up.” Well, if you want to kick start your metabolism for the day you need to eat a well balanced breakfast! Recently studies have shown that eating breakfast actually leads to greater overall weight loss! Your body needs fuel for a productive day at work and you will be less vulnerable to cravings later!!
When planning for a healthy and clean breakfast, it is important to balance your complex carbs for energy along with having complete proteins and healthy fats. Protein will stick with you during the day so you can make it through to lunch time without hurting anyone! Or as my husband likes to put it… so you won’t suffer from the “hangries”!
Here is what you need…
Old fashion rolled oats! I like to rotate this recipe with oat bran as well since it is packed with even more fiber and protein! The slow-releasing carbs in whole-grain oatmeal work as a great energy source for a busy day. I have also done with recipe with steel cut oats. Steel cut oats have a very similar nutritional profile to rolled oats except they have a bit more fiber and a lower glycemic index (stick with you longer) because the oat has not been flattened, only cut. Therefore, it takes longer to digest. If I have a busy week coming up, I will make a batch of 4-5 individual portions to warm up in the morning! See this variation in my recipe notes!
Cinnamon! Not only does it pack flavor but it stabilizes your blood sugar!
Blueberries! I prefer frozen wild blueberries. Why? Well, a cup of wild blueberries have almost twice the blueberry skin as a cup of cultivated blueberries. This means they have twice the antioxidant power! Fresh berries work great as well!
Wheat germ: Found in the cereal aisle or sometimes the refrigerated health food section, wheat germ is packed with protein, fiber, and other vitamins and minerals like folic acid and vitamin E!
Plant based protein powder! I highly recommend Plant Fusion vanilla bean. The powder is very fine and works perfectly with oatmeal! It is 100% dairy, soy, gluten, and animal free! If you try another protein powder, be careful not to let it overwhelm the flavor of the oatmeal! I recommend adding a little bit at a time and testing the flavor.
Flaxseed: ground or whole seeds…doesn’t matter. They contain omega-3 essential fatty acids and fiber (which keeps you fuller for longer).
Chia seeds: Anther great source of omega-3 essential fatty acids, fiber, antioxidants, protein, calcium, iron, potassium, vitamins A, B, E, and D, as well as other minerals. The little guys pack a big punch! Chia seeds are known to slow the conversion of carbohydrates into sugar.
Date syrup: Date Lady Date Syrup is my favorite sweetener! Awesome flavor with minimal ingredients, no gluten, no dairy, and no processed sugar. You can also use raw honey.
Unsweetened Vanilla Almond Milk: Low cal and low glycemic index (won’t spike blood sugar) along with a great source of calcium and vitamin E!
Optional: Maca Powder! This superfood is loaded with vitamins, minerals, and amino acids. Be careful, this will lose nutrients with too much heat in the microwave. It will also slightly change the flavor of your oatmeal since it is a relative to the radish. I love it but attempt with caution if you have never tried it before!
So what do you get with all of that? A yummy bowl of energy! Here is how it is done…
- 1/3 cup of Organic Old Fashion Oats or Oat Bran
- 2/3 cup of water
- Teaspoon of cinnamon
- 1/2 scoop of Plant Fusion protein powder (about 2 tablespoons)
- Heaping 1/3 cup of wild blueberries
- Tablespoon of each: Flaxseed, wheat germ, Chia seeds, and date syrup
- 1/3 cup of unsweetened almond milk
- Optional: 1 teaspoon of Maca powder for extra power!!
- Mix oats, cinnamon, and water in a microwave safe bowl. Microwave for 2 minutes.
- Mix blueberries, protein powder, flaxseed, chia seeds, wheat germ, date syrup, and optional maca powder into oatmeal. Stir until all the ingredients are thoroughly mixed into the oatmeal. Note: This will be very thick!
- Microwave for another 1 minute.
- Pour in almond milk until desired consistency (add less for thicker oatmeal, more for thinner).
- Enjoy!
- Variations: Sub banana for blueberries and honey for date syrup…tastes like banana bread and is extra filling!
- For steel cut oats: In a large saucepan, mix 1 cup of steel cut oats with 3 1/2 to 4 cups of water and bring it to a boil over high heat. Let the water come back up to a rolling boil and then reduce heat to low and bring the oats to a simmer. Simmer for 20 to 30 minutes stirring occasionally and scraping the bottom of the pan. Cook until the oats are very tender and the oatmeal is as creamy — longer cooking will make thicker oatmeal. The oats are ready to eat immediately but I like to portion the oats into 4-5 servings to eat on during the week! Add all the above ingredients like you would with the rolled oats. Store the individual servings in airtight containers in the fridge for up to a week. The oats will thicken in the fridge but a little almond milk will loosen it up again when you are ready to warm it up in the morning! Microwave for 2 1/2 - 3 min after pulling it out of the fridge and enjoy!
- Calories (with maca): 415
- Breakdown of calories: 57% carbs, 23% fat, 20% protein
- Total fat: 11 grams, Total carbs: 64 g, Fiber: 16 g, Protein: 22 g, Calcium: 31%, Iron: 27%
I am always full until lunch time with this recipe! Let me know what you think! Hope you like it!
-Veggie Vesta
