Oatmeal Fuel

Oats are considered a staple breakfast for many people: they are easy to prepare, very filling, highly nutritious, and never boring!

Oatmeal and a smoothie

How Oats Help You Stay Satisfied

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Oats not only improve blood sugar but also aid in digestion because of their high soluble and insoluble fiber content. However, some brains contain traces so please check the labels if you are not sure.

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!


SWEET
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, coconut milk, a dropful stevia (or monk fruit, both plant-derived sweeteners that don`t spike your insulin)
2) oats, one medium mashed banana, a tablespoon of hemp seeds, a cup of almond milk, few dates, a dash of cinnamon or nutmeg
3) oats soaked in green tea, one small chopped apple, an oz of walnuts, a teaspoon of maple syrup. You can use also almond butter!


SALTY
1) oats, a tablespoon of pumpkin seeds, a teaspoon of peanut butter (or pb2), chopped celery and bell pepper, mustard and cumin
2)oats, mushrooms, cherry tomatoes (or tomato puree), nutritional yeast, black pepper, Himalayan sat
3)oats, steamed broccoli, sprinkle seasoning, olives

Another great option is overnight oats: you leave them overnight in a Manson jar and add 2 ts of chia seeds, frozen berries, sweetener of choice and almond milk. Stir well with a spoon and enjoy!


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Oats are also a delicious base for cakes. Check out my desserts category.



For convenience I use this brand. You only need boiled water and they’re ready

I love this powdered peanut butter:
its fat is abstracted and you
only get the protein value, plus the flavor
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Chia seeds are usually discounted
on Amazon if you use Prime.


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