4 Oats Recipe Twists That Will Totally Change Your Breakfast
You already know what a difference a bowl of healthy oats makes…
It fills you up, and pumps you up like no other breakfast food. Studies suggest that this overachiever can also help prevent obesity, diabetes and heart attacks. And that’s just the plain stuff. What happens when you top your bowl with healthy ingredients that have their own superpowers? BOOM!
1. Never-Stop Sunflower-Cranberry
This no-cook recipe (you’ll love its flakier texture and nuttier flavour) combines metabolism-fuelling sunflower seeds, oats, and milk.
Whip it up: Mix a half a cup of old-fashioned oats, a tablespoon of sunflower seeds, and a tablespoon of dried cranberries into one cup of fat-free milk. Cover and refrigerate overnight.
Makes one serving. Per serving: 1394 kilojoules, 7.5g fat (1.5g sat), 48g carbs, 138mg sodium, 5g fibre, 18g protein.
2. Brainy Almond-Blueberry
This fruit and nut-spiked solution delivers the vitamins and Omega-3s you crave.
Whip it up: Boil one cup of water over high heat. Add a quarter cup of steel-cut oats. Cook, stirring for 25 minutes, until the oats are soft. Reduce heat to low and cook for three more minutes, stirring constantly. Add a quarter cup of fat-free milk, a tablespoon of slivered almonds, a third of a cup of fresh or frozen blueberries, and a teaspoon of ground flaxseed. Mix and serve.
Makes one serving. Per serving: 1054 kilojoules, 7g fat (0.5 g sat), 40g carbs, 41mg sodium, 6g fibre, 10g protein.
3. Belly-Stuffing Peanut Butter
Oats baked with eggs, peanut butter, and soy milk packs enough protein to keep you satisfied until long past your lunch hour.
Whip it up: Preheat oven to 180 degrees. Coat a baking dish with cooking spray. In a large bowl, combine two cups of old-fashioned oats and two teaspoons of cinnamon. In a medium bowl, beat two eggs and add two cups of vanilla soy milk, a cup of water, and four tablespoons of natural peanut butter. Add to the oats, pour mixture into dish, and bake for 20 minutes. Drizzle with two tablespoons agave syrup.
Makes six servings. Per serving: 1062 kilojoules, 10g fat (1g sat), 30g carbs, 96mg sodium, 3.7g fibre, 11 g protein.
4. Pumped-Up Banana-Pecan
Potassium-rich bananas and muscle-building whey protein give you the oomph you need to grunt through that last set.
Whip it up: Mix a quarter cup of quick-cooking oats, a half a cup of water, half a scoop of vanilla whey powder, a teaspoon of cinnamon, and a pinch of salt. Microwave the mixture on high for 90 seconds and top with a quarter cup of fat-free milk, a sliced banana, and a tablespoon of pecan pieces.
Makes one serving. Per serving: 1629 kilojoules, 9g fat (1.5 g sat), 63g carbs, 349mg sodium, 9g fibre, 18g protein.