Two Healthy Oatmeal Breakfast Options

Two Healthy Oatmeal Breakfast Options

As a Mom and Wife with health issues, to a family with health concerns, providing meals as a healthy option to support beneficial lifestyle choices is a focus of mine. For me, that involves consistently preparing a healthy breakfast. Getting a heathy immune boost and anti-inflammatory nutrients is of specific consideration for the foods I prepare.

Why Oatmeal?

Healthline states it best - https://www.healthline.com/nutrition/9-benefits-oats-oatmeal

“Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.Jul 19, 2016”

Here are two of the options I serve the most.

Steel Cut Cooked Oatmeal

I prefer Steel Cut Oats for the texture.They take slightly longer to prepare than rolled oats, but only a few minutes. I also use labeled Gluten Free. I like Bob’s Red Mill. I usually prepare just enough for two servings at a time for my husband and I.

I/2 cup Steel Cut Oatmeal

12 Ounce water

Bring oats and water to a full boil, then turn down to a simmer and continue stirring until water has boiled off to the desired consistency. We like it pretty much no water left - takes about 15 minutes to cook. Then add it to serving bowls, top with preferred toppings and eat!

1 Tablespoon Flaxseed Meal to add the Omega-3 = healthy fats to build immunity

1 Tablespoon Baking Cocoa (unsweetened) for it’s anti-inflammatory properties (Hubby prefers Cinnamon instead - of course, not nearly that much - only about 1/4 Teaspoon - but even a small amount daily is very good for lowering blood pressure!)

I Tablespoon real Maple Syrup - for it’s antioxidants

1/2 to 1 cup blueberries - I love to use wild blueberries, but we often use frozen, store-bought blueberries - for their abundance of antioxidants and phytonutrients to boost immunity, heart health and brain function.

1 serving Walnuts - for their high antioxidant and Omega-3 values

You can add any non-dairy milk to your oatmeal if you like it looser or more liquidy.

This is a breakfast I usually prepare during the week, often paired up with half a grapefruit and our (decaf) coffee.

Overnight Oats

I like to have this available for my daughter to have a quick, healthy breakfast before school. As a high schooler, she is very picky about what she’ll eat, wanting everything to be tasty and simple. This works for her!

Also, I like to make this for my husband on days when he has to leave early for work. It’s easy to just heat it up quick and top it as we like and he can have a healthy breakfast in the morning, without leaving the house on an empty stomach, demanding he stop to fill up with unhealthy convenience foods.

In a pint Mason jar, mix:

1/2 cup Gluten Free Rolled Oats (this uses Rolled Oats instead of Steel Cut)

2/3 cup non-dairy milk (adjustable based on the consistency you like)

1 Tablespoon Chia seeds

1/2 Teaspoon real Maple syrup.

Put lid on jar, shake to combine, refrigerate over night.

To serve in the morning, put into a bowl to heat, then add the toppings you like.

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Both options are simple, gluten-free, dairy-free and vegetarian. They are also low-to-no added sugar or sodium, but provide a great big boost for immunity. Starting the day with a good-quality, nutritional breakfast leads to a person’s ability to make better health and lifestyle choices throughout the day. It just helps you feel better!