If there’s such thing as ‘breakfast for champs’ it’s gotta be Oatmeal. Hulled oat grans or ‘groats’ milled, cut or rolled…. you’ll find them on baked goods in replace of flour, used as a topping (like crumble), cooked in hot water to make porridge, toasted to make granola, or enjoyed uncooked as muesli. Oatmeal can also be used as a thickening agent in soups or meatloaves. Why do I say it’s such a great breakfast? It’s a great source of slow-releasing energy (in other words, it’s low in glycemic index). It is loaded with soluble fibre which is known to help reduce cholesterol and keep the gut healthy. It also keeps us satisfied for a longer time! So you can stay fuelled for all the things you need to get done before the clock strikes for lunch. This particular recipe, unlike my previous oatmeal recipes (for the West Coast Trail), is slightly more ‘bourgeois’ – per say…. that’s right, it’s to be enjoyed sitting down, with good company (hence two servings.. or save half for the next day) and a nice cup of coffee or tea.
Breakfast Oatmeal Bowl
“Breakfast for Champs”
MAKES: 2 Servings
PREPARATION TIME: 1 MINUTES. COOK TIME: 5 MINUTES.
EQUIPMENT: STOVE TOP AND POT OR INSTANT POT AND TRIVET, MEASURING CUPS AND SPOONS, SPOON
- 1 cup (250mL) Oats, Old Fashioned or ‘Rolled’
- 1 cup (250mL) Hot Water
- 1 cup (250mL) Milk (their calcium fortified milk alternative)
- 1 cup (250mL) Frozen Fruits, thawed (heat in microwave for 1-2 minutes)
- 1 cup (250mL) Greek Yogurt, 0% MF (or as desired)
- 1/4 cup (60mL) Nuts of choice
- 1 tsp Chia Seeds
- 1 tsp Flax Seeds, Ground
- Cinnamon as desired
- Optional: a drizzle of maple syrup or honey
- On stovetop: place oats and water in the pot and bring to a boil. Add in milk and simmer for 10 minutes.
In Instant Pot: place oats, water and milk into the Instant Pot. Set on ‘Manual’ for 5 minutes. Allow to naturally depressurize for 2 minutes and then can manually release by opening the vent knob (always place a hand towel over vent knob before turning to ‘venting’).
- Assemble breakfast bowl by topping thawed fruits, Greek yogurt and sprinkle chia seeds, ground flax seed, cinnamon and an optional drizzle of maple syrup or honey to sweeten as needed. Nutritional Facts
Calories: 490 kcal
Fat: 15 g
Carbohydrates: 80 g
Fiber: 11 g
(Net Carbohydrate: 59 g)
Protein: 30 g
A source of:
- Vitamin C
- Vitamin A
- 1 ‘Vegetable and fruit’ serving, half a serving of ‘grain products’, half a serving of ‘milk and alternatives’ and half a serving of ‘meat and alternatives’ as per Canada’s Food Guide