Oats have been a staple breakfast for me recently: easy to prepare, filling, nutritious and never boring!
Even though I do enjoy them plain quick oats are so versatile to make, and the options are endless: from sweet to savory, to half-half.
What Oats Offer
Not only do they improve blood sugar but also aid in digestion because of their high soluble and insoluble fiber content. Some have gluten and some are gluten-free, so check the label.
Half a cup (78 grams) of dry oats contains (1).
- Manganese: 191% of the RDI
- Phosphorus: 41% of the RDI
- Magnesium: 34% of the RDI
- Copper: 24% of the RDI
- Iron: 20% of the RDI
- Zinc: 20% of the RDI
- Folate: 11% of the RDI
- Vitamin B1 (thiamin): 39% of the RDI
- Vitamin B5 (pantothenic acid): 10% of the RDI
- Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
Here are a couple of different options. Let me know which one do you like best!
1) a cup of oats (or 1/2 cup, depending on your needs), two tablespoons of chia or flax seeds, a cup of blueberries, cinnamon, almond milk, stevia (or monk fruit, both plant-derived sweeteners)
2) oats, one medium mashed banana, a tablespoon of hemp seeds, rice milk, few dates, nutmeg
3)oats, green tea (or herbal), one chopped apple, an oz of walnuts, a teaspoon of maple syrup. You can use also almond butter!
1) oats, a tablespoon of pumpkin seeds, a teaspoon of peanut butter (or pb2), celery, bell pepper, mustard seed and cumin
2)oats, mushrooms, cherry tomatoes (or tomato puree), nutritional yeast, black pepper, Himalayan sat
3)oats, steamed broccoli, sprinkle seasoning, olives
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Oats are also a delicious base for cakes. Check out my desserts category.