I was never into eating oatmeal or cereal for breakfast for most of my life. It was always too bland and uninteresting. My choice would be eggs or leftover lunch or dinner instead. Now that I’m older and more concerned with my health, I’ve developed an appreciation for good ole’ oatmeal.
But it doesn’t have to be boring white gruel. In the recipe below, I’ve added more flavor as well as nutrients to it.
Enjoy this recipe!
Oatmeal with Pineapple, Raisins, and Walnuts
Ingredients
- 1/2 cup of rolled or steel cut oats
- 1 cup water
- 1 pineapple spear chopped
- 1 Tbsp golden raisins
- 1 Tbsp chopped walnuts
- 1/4 cup of non-fat Greek Yogurt
- pinch of sea salt
Instructions
- Bring water and salt to a soft boil in a small saucepan
- Add oats and cover.
- Simmer on very low for 10 minutes.
- Add the pineapple and golden raisins.
- Continue to simmer on very low for 10 more minutes.
- Take the oatmeal off the heat and let it set for 5 minutes.
- In a serving bowl mix the oatmeal with nonfat yogurt and sprinkle with chopped walnuts.
We all need to eat fiber and eating whole grains for breakfast is a good way to make sure we get enough. Quality whole grains fill you up so you won’t eat more than you should.
I try to eat 3 meals with a couple of snacks at specific times. Knowing when it’s time to munch helps me to eliminate extra runs to the refrigerator.
We all have different metabolic body types. Some of us need to eat every few hours, like me, and others can go half the day without a crumb.
Why You Should Eat Oatmeal for Breakfast
Most oatmeal is gluten-free, so if you’re gluten intolerant like many people are these days, a bowl of oats is a safe choice. Make sure to read the package label carefully as some packages of oats contain gluten.
A half-cup of dry oats has approximately 190 calories and 5 grams of protein. Add a small amount of fruit, nuts, seeds, and/or plain non-fat yogurt and you’ll feel satisfied for hours. The high fiber content in oats will keep everything moving, which is a good thing when you’re over 50.
Steel-cut oats are chopped oat groats and are the least processed type of oats available. For optimal nutrition eat those instead of rolled and flattened oats. Opt for stovetop heated rather than instant microwave oats as well.
How Oats Will Help You Stay Young
Oats lower your cholesterol – It contains a soluble fiber called beta-glucan. A study was done on males and females with mildly high cholesterol. They were given oat fiber extract containing 1% or 10% beta-glucan. After 5 weeks, both groups showed a significant reduction in total cholesterol and low-density lipoprotein. (LDL) Beta Glucan also boosts the immune system and wards off disease and infection.
Antioxidants – Oats contain 20 unique polyphenols called avenanthramides, which are powerful antioxidants. They keep free radicals from damaging LDL cholesterol and prevent heart disease. This is particularly helpful for post-menopausal women. They’re anti-inflammatory, and anti-itching, and protect against coronary heart disease, colon cancer, and skin irritation.
Oats may prevent breast cancer – A diet that includes whole grain fiber, like oats with fruit, may ward off breast cancer, especially for pre-menopausal women, so make sure your daughters eat their oatmeal too.
Oats are a well Balanced Protein – and have a higher concentration of protein than most other cereals.
Phytochemicals Protect Against Chronic Disease – The essential fatty acids in oats may help to increase longevity because the amino acids facilitate optimal functioning of the body. Oats are a good source of essential vitamins and minerals and are high in thiamine, folic acid, biotin, pantothenic acid, vitamin E, zinc, selenium, copper iron, manganese, and magnesium.
Will Eating Oats Help You Lose Weight?
Eating oats is healthy but, like any other food; you have to be smart about it. Don’t add too many extra toppings that will add to the calorie count. Sprinkle small amounts of fruits, seeds, nuts, and non-fat dairy products, but leave out sugar, butter, chocolate, and other high-calorie or unhealthy treats.
They weren’t kidding when they said: “feel your oats.”
What do you top your oatmeal with? Please leave a comment below.
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