We all love oatmeal, no matter if its quick oats, steel cut or rolled. Oatmeal is a diverse food that delivers a great source of fibre, iron, magnesium and energizing b-vitamins. Not too mention it’s also been shown to help with digestion, and have heart health benefits. The best part of oatmeal, you can add many different ingredients to add even more benefits, not to mention create many different flavours! Try these 8 healthy ingredients to help pump up your oatmeal!
- Pumpkin
Pumpkin puree is a great source of fibre, low in carbs and sugar. It’s also high in the antioxidant vitamin A, providing 170% of your daily value, as well as vitamin C, and energizing B-6. Antioxidants are critical to muscle recovery and a healthy immune system. In a just 100 g serving, pumpkin provides only 26 calories and 7 g of carbs. Mix ½ cup of pumpkin puree with a ¼ cup of oatmeal, ½ cup of almond milk, a dash of cinnamon and honey for some sweetness.
- Chia Seed
Chia seeds can be made into a pudding on their own, due to their water absorbing properties but added to oatmeal can help provide a great source of good for you fats and fibre. In one ounce serving, chia seeds provide 7 g of polyunsaturated fats, 10 g of fiber and 4.7 g of protein. They also deliver a whole lot of calcium at 17% of your daily value, 12% of your iron needs and 23% of your daily value of magnesium. Add a tablespoon of chia seeds to your oatmeal, to help keep you full and energized.
- Flax Seed
Flax can be found as ground or whole, either way they can provide an added fibre benefit. They’re low in carbs, gluten free and are rich in good for you fats and protein. They also provide 6% of your daily value of magnesium and 10% of your daily value of selenium, an important mineral needed for healthy thyroid function. They’re also rich in the antioxidant lignans and are great for digestive health. Lignans can bind to excess estrogen and package it for removal out of the body, helping keep your hormones balanced. Mix one tablespoon with your morning oats!
- Greek Yogurt
This yoghurt boosts the highest amount of protein per serving at 10 g of protein in 100 g serving. It also provides 11% of your daily calcium needs, and has a rich and creamy texture. Not a fan of dairy yoghurt? Switch it to plant-based coconut or soy yoghurt instead. Mix ½ cup of this yoghurt with ¼ cup of oats, your favourite nuts, seeds and berries. Pop it in the fridge, overnight and enjoy in the morning.
- Almond Milk
Not a fan of dairy? Almond milk is a low fat dairy alternative that has a creamy texture, and is of course lactose free. It’s also rich in the antioxidant, vitamin E, B-Vitamins, Riboflavin and Iron. Almond milk is also low in calories, providing about 40 calories per 1 cup serving and only 2 g of carbs. Choose unsweetened almond milk, or unsweetened almond with coconut milk or even soy, oat or just plain coconut milk. Add ½ cup almond milk, to ¼ cup oats, along with your other favourite ingredients, mix in a mason jar and sit it overnight in the fridge.
- Shredded Coconut
Shredded coconut adds fibre and texture, plus delicious taste of coconut and the benefits of coconut oil. Coconut oil provides a source of mct – medium chain triglycerides which are digested and used as a quick energy source similar to carbs. Shredded coconut provides about 71 calories per ¼ cup, along with 7 g of fat, and 2 g of fiber in a ¼ cup serving. Make a tropical overnight oats by mixing 1 or 2 tbsp shredded coconut, ¼ cup oatmeal, ½ smashed banana, a slice of pineapple and ½ cup of almond milk. Blend, put in the fridge and enjoy in the morning.
- Nut Butter
Adding nut butter can provide a source of fibre, and good fats including monounsaturated fats. Nuts can help stimulate thermogenesis, the amount calories you burn, because they take more energy to digest versus other foods. Choose from almond, peanut or even cashew butter. Each provides about 100 calories per 1 tbsp serving and are high in vitamins and minerals. Mix with your oatmeal to help bind the oatmeal, or place on top!
- Protein Powder
Bump up your protein by adding a scoop of your favourite whey protein powder or even a plant-based vegan protein powder. Choose a whey protein that is blended, and not a straight isolate. A blended protein will provide more texture and creaminess versus an isolate. Per serving whey will deliver 25 to 30 g of protein, while a vegan protein will likely provide 15 to 20 g. Mix ¼ cup of oats, with 1 scoop of whey protein, ½ cup almond milk, sit in the fridge overnight, add your fave berries and nuts.
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Until Next Time,
Be Fierce & Rule the World,
Lauren Jacobsen
