Rolled oats are a food that I always have available in my kitchen. I bake with them, add it to smoothies, and most often eat a bowl for a hearty fiber packed breakfast. Oats have a trace amount of gluten which is caused mostly by cross contamination with wheat either out in the field or during packaging if processed in a facility that also handles wheat, barley, and rye. You can however, like myself, purchase gluten free oats. I buy mine at Trader Joe’s but I’ve also seen them at my regular grocery store. Rolled Oats are fantastic for a myriad of reasons as evidenced below and I encourage you to experiment with flavors and add-ins and you’ll become a lover of oats just like me!

Now, because I exercise often and to up the nutrition profile of my morning bowl of oats, I add in some protein. Oats naturally have 5g of protein per 1/2 cup but I up the ante and this is completely optional. I’m going to go through my morning routine and show you how I make my protein rolled oats on the stove in less than 5 minutes. Now this is my “recipe” so to speak but you can add whatever you want!

I heat my stove to a medium high and in a saucepan add 1/2 a cup of rolled oats along with 1 cup of liquid, I use 1/2 cup water with 1/2 cup (flax) milk. Next I add my add-ins, so here is 1/2 of a scoop of vanilla protein powder, 1/2 tbsp of chia seeds, 1/4 tsp ground cinnamon, and 1/4 tsp of pure vanilla extract.

**Note: if using a full scoop of protein, add about 1/4 cup of additional liquid to prevent it from becoming too thick! Unless that is, you like it that way.

Once you put in your ingredients, stir, stir, stir until everything is well combined.

If you need or prefer a bit more sweetness feel free to throw in a bit of stevia or maple syrup. After about 2 minutes or so your oats may be bubbling a bit however don’t bring it to a full boil. I allow mine to come to a low boil for about 2 minutes before removing it from the heat.

Once bubbling for about 2-3 minutes, remove your oats from the heat and pour into a bowl. Because I used chia seeds, the seeds have expanded and have absorbed some of the liquid.

Now comes the fun part! Add whatever you want on top of your oats. I added 1/2 of a banana that I’ve sliced, 1/2 of tablespoon of almond butter, chopped walnuts,  about a tablespoon of hemp seeds, and a sprinkling of shredded coconut. Breakfast full of fiber, protein, and healthy fats is served! Talk about staying energized through the morning.

Nutrition Facts for photographed oatmeal to include add-ins!
1 Serving
Amount Per Serving
Calories 370
Total Fat 15 g
Saturated Fat 2 g
Polyunsaturated Fat 3 g
Monounsaturated Fat 3.5 g
Total Carbohydrate 43 g
Dietary Fiber 9 g
Sugars 6 g
Protein 19 g

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Healthy Oatmeal Recipe Ingredients:
1/3 cup of rolled oats
1/3 cup of milk of your choice
1/3 cup of plain Greek yogurt
1 tbsp of stevia or sweetener of choice
1/2 tsp of ground cinnamon
1/2 tbsp of chia seeds
1/2 a banana (sliced)

Healthy Breakfast Recipes Preparation
In a bowl combine the oats, cinnamon, chia seeds, and stevia. Then add the milk and Greek yogurt and mix until thoroughly combined. Lastly fold in the sliced banana, cover, and refrigerate overnight.

In the morning your oats will be ready to enjoy and you can top them with additional sliced banana, sliced almonds or even chopped walnuts for more good fats. Enjoy!

Nutrition Facts
1 Serving
Amount Per Serving
Calories 238
Total Fat 5.3 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 1.2 g
Total Carbohydrate 38.2 g
Dietary Fiber 7.6 g
Sugars 10.9 g
Protein 13.5 g

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There are times when I’m awakened by my hunger. It’s true, I need to eat every 3-4 hours and in the mornings, I need to eat within 30 minutes of waking up or there just might be hell to pay, not really but you get the point.

One of my favorite ways to start my day is with cinnamon! Cinnamon is an incredibly healthy spice that has a ton of health benefits. I enjoy eating it in the morning for the following reasons:

• Blood Sugar Control – Cinnamon is showing promise as a way to prevent and counteract the symptoms of type 2 diabetes, having a beneficial effect on glucose levels and insulin sensitivity. Diabetics can easily add it to more meals more often, drink it as tea, or even take it as a supplement.
• Nutrition – So much more than a spice, cinnamon is rich in manganese, iron, calcium, and fiber too. By adding it to any recipe, you are increasing your minerals.
• Weight Control – Cinnamon improves circulation, thins blood, and manages blood sugar levels. This results in fewer sugar cravings so you eat less and can more readily control your calorie intake.

I coupled my love for cinnamon and decided to add it to my morning oats, I made a Cinnamon Oatmeal Parfait with Banana Creme.

What you’ll need for your healthy breakfast parfait:

1/3 cup rolled oats
½ cup unsweetened almond milk
1 tsp stevia
1 tbsp chia seeds
½ tsp vanilla extract
½ tsp ground cinnamon
½ of a ripe banana
½ cup Greek yogurt

In a bowl, mix the oats, almond milk, stevia, chia seeds, vanilla and ground cinnamon, microwave for approximately 1 ½ minutes. While that’s going, mash your banana and add the Greek yogurt  to the mashed banana, mix until well combined.

Once the oats are done, in a cup, layer the oats on the bottom followed by a layer of the banana crème and continue until all the contents are gone. I drizzled about a teaspoon of peanut butter right on top of the parfait. For a little crunch you can even add nuts to the such as walnuts or sliced almonds to your layers. Enjoy!

Nutrition Facts
1 Serving
Amount per Serving
Calories 301.7
Total Fat 8.0 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.7 g
Total Carbohydrate 42.7 g
Dietary Fiber 10.3 g
Sugars 12.7 g
Protein 19.0 g

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I’m always looking for new and creative ways to get more vegetables into my diet. While I may eat and drink a lot of veggies compared to most, I never feel like I get enough. This past Monday was St. Patrick’s Day so of course eating and drinking all things green is embraced more on this particular day.

Good thing I had a big fresh box of organic spinach we had just picked up from the grocery store and what better way then to blend it up and add it to my morning oats. Best part of all, you can’t even taste the spinach!

In case you didn’t know, spinach is a SUPERFOOD. Not only is spinach low in calories, fat and cholesterol, its full of vitamins and nutrients such as niacin and zinc. It contains protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. In short, it’s loaded with good things for virtually every part of your body.

For this healthy green oatmeal recipe, you’ll need the following ingredients:

1/2 cup rolled oats (I use gluten free)
1/2 cup unsweetened almond milk
1/2 a small banana
1 handful of spinach (about a cup)
1 tsp of stevia
1/4 tsp of vanilla extract

Topping:

1/4 cup of plain non-fat Greek yogurt
1 tsp of stevia

Healthy breakfast recipe preparation:

In a blender, blend all of the ingredients except of the oats in a blender just as you would as if you were making a smoothie. Blend until completely smooth, about 30-45 seconds.

Once blended, add the mixture to your 1/2 cup of oats mixing all of the ingredients together. Pop the oat mixture into the microwave for approximately 2 minutes.

While that’s going in the microwave, take 1/4 cup of Greek yogurt and mix with about 1 tsp of stevia to sweeten.

Once your oats are done, mix the oats as to allow to thicken a little more and add the Greek yogurt right on top. You can always add fresh fruit on top as well as nuts or seeds for an added crunch!

Nutrition Facts
1 Serving
Amount Per Serving
Calories 252.5
Total Fat 4.5 g
Cholesterol 0.0 mg
Sodium 135.7 mg
Potassium 434.7 mg
Total Carbohydrate 42.5 g
Dietary Fiber 6.5 g
Sugars 9.7 g
Protein 12.6 g

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HOLA! I’m back with another breakfast prep recipe and we all know I love me some oats! Oats are fantastic for a few reasons and let me count the ways:

1) Oats reduce your risk of developing high blood pressure especially in post menopausal women.
2) They prevent hardening of the arteries
3) Oats help lower bad cholesterol
4) Due to oatmeal’s high fiber content, it aids in the stabilization of blood sugar.
5) It helps prevent weight gain because it’s high in fiber and helps you feel satisfied longer. This in turn helps curb those desires to snack on salty or sugary foods.
6) It’s also safe for people with gluten sensitivities since it contains a small amount of gluten however you can buy them gluten free like I do!

Ok, so you get the point.

I went to the grocery store the other day for my mid week visit and found these absolutely gorgeous organic berries and just had to get them.

Ingredients:

1 1/2 cups oats
1 2/3 cups unsweetened almond milk
1 ½ cup mixed berries (chopped)
3 tbsp flax
3 tbsp vegan butter or coconut oil (slightly melted)
3 tbsp coconut sugar or Stevia
1 tsp ground cinnamon
1/2 tsp baking powder
3/4 tsp vanilla extract

Start by preheating your oven to 375 degrees and grease an 8×8 baking dish with coconut oil or a non-stick cooking spray. At the bottom of the greased baking dish, spread the blueberries and chopped strawberries like so…

Next, in a bowl combine the dry ingredients mixing them until well combined….

…and because sometimes, I’m a little lazy…I added the wet ingredients right into the same bowl and mixed it all together.

Pop this bad boy in the oven for 35-40 minutes or until it passes the toothpick test

Now I served mine on a bed of 1 cup of maple Greek yogurt (plain fat free Greek yogurt mixed with 2 teaspoons of pure maple syrup for a calorie count of 270 and 25 grams of protein! Try it, and let me know what you think. 🙂

Amount Per Serving

Calories 106.0
Total Fat 5.2 g
Saturated Fat 0.8 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 62.9 mg
Potassium 103.4 mg
Total Carbohydrate 13.1 g
Dietary Fiber 3.0 g
Sugars 2.6 g
Protein 2.6 g

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My love of oats is no secret, nor is my deep love of all things chocolate. This morning, I used some cooked quinoa I had on hand and added it to my oats for an added nutritional BANG!

Here is my recipe for Chocolate Peanut Butter Banana Oats

Ingredients:

1/3 cup of rolled oats (I used gluten free oats)
2 tbsp cooked quinoa
1 tbsp chia seeds
2/3 cup unsweetened almond milk
1 tbsp unsweetened cocao powder
1 tbsp peanut butter (I used PB2)
Stevia to taste
Topping:
1/4 of a banana (mashed)
1/3 cup of non-fat plain Greek yogurt

Directions:

In a bowl mix oats, quinoa, chia seeds, cocao powder, and PB2 powder. Stir in almond milk and microwave on high for 2 minutes, (if you’re using regular peanut butter, add this after you’ve microwaved the oats for 2 minutes). Take the oats out of the microwave, stir and add any additional milk if your oats are too dry as I had to add a little myself and microwave for an additional minute. For the topping, mash 1/4 of a banana and add the Greek yogurt, mix until well combined. Once the the oats have finished cooking, add the yogurt right on top of the oats and enjoy!

Calories: 288 Fat: 8.3g Carbs: 42g Fiber: 11g Sugars: 8.3g Protein: 18g

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