Oatmeal for breakfast is easy, quick and extraordinarily healthy. I’m not talking about instant oatmeal you can buy in a box at the grocer. Already-prepared “instant” oatmeal is laced with unhealthy preservatives. What I’m suggesting is home-made oatmeal that takes less than 5 minutes to prepare.
Let me share my personal story with oatmeal.
Growing up, I was served a gloopy substance comprised of only oats and water. To encourage me to enjoy eating it, there was always brown sugar and milk on the table to add.
Can I tell you something? I couldn’t stand it. In fact, I was repulsed by it. I refused to eat it, and in my opinion there was nothing good about oatmeal for breakfast.
Now that I’m approaching the age that, as a woman especially, I must consider what I put in my body to maintain health, I have learned to LOVE oatmeal. And not just because it’s good for me and has so many powerful health benefits. Through experimenting with different dried fruits and spices, I have finally perfected the most delicious and perfectly healthy oatmeal that literally takes less than 5 minutes to prepare and cook (from pantry to table!).
Before I share my perfect oatmeal recipe with you, let me provide some health benefits that I’ve researched about cooked oats.
Unique to oats, antioxidant compounds called avenanthramides, are scientifically studied and provide conclusive evidence supporting the health benefits of oats.
Here are a few benefits of eating cooked oats regularly:
- reduces the risk of cardiovascular disease
- cuts the risk of heart failure
- decreases the development of bad cholesterol
- slows the development of atherosclerosis
- lowers blood pressure in post-menopausal women
- enhances the human immune system’s response to bacterial infection
- stabilizes blood sugar
- helps with weight-management
- substantially lowers type 2 diabetes risk
- protects against breast cancer (pre and post menopause)
- protects against childhood asthma
- is well tolerated by individuals with wheat allergies, including celiacs (I can attest to this personally!)
Note: Combined with vitamin C, these health benefits are accelerated.
I’m not a scientist and this list is not exhaustive. But I am clever. And learning this information is impacting my decision on breakfast choices.
My hope is that you will love your body and choose healthy breakfast options too.
Finally, here is my recipe for the perfect breakfast oatmeal.
- 1/4 cup quick oats (steel-cut or rolled oats work the same although they may need to be cooked a bit longer)
- 1 Tbsp dried or dehydrated fruit
(your choice! some suggestions are cranberries, pineapple, papaya, apricots, dates, figs, apple, raisins etc…)
- 1 Tbsp sweetened (or unsweetened), shredded coconut
- 1/2 tsp cinnamon or cocoa (or both)
- 6 Tbsp water
- 3 Tbsp milk
Combine all ingredients in a microwave-safe mug and stir well.
Cover the mug and microwave on high for 45 seconds at a time (up to 3 times) and stir the oatmeal in between each heating (stirring is important to prevent boiling over).
When done, add more milk and any fresh fruit or topping (this is optional) and enjoy!
Some fresh fruit or other toppings suggested:
- sliced fresh banana
- fresh berries
- pomegranate seeds
- slivered almonds
- broken walnut pieces
- home-made fruit preserve
- dark chocolate chips
- maple syrup
- chia seeds or hemp hearts
All toppings suggested are considered super foods and contain high-amounts of antioxidants and nutrients.
Enjoy experimenting with these suggested ingredients and make your perfect oatmeal. And please share with us your favourite combination.
Love your body. Love your health 🙂