Oatmeal Reboot: More Flavor in Less Time!
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Greetings, Friends!
How much time do you and your kids realistically have for breakfast before the mad dash begins?
As a dietitian specializing in both pediatric and maternal nutrition, the answer I hear most often is – not so much. Sometimes NONE! Sound familiar? The good news is, no time doesn’t have to mean no breakfast.
Oats can make their way into a healthy, kid-friendly, mom-fueling breakfast whether you have very little time or a leisurely morning. It helps to know which kind of oats to use, when. I recommend using milk or plant-based milk as the liquid rather than water because -- more protein, calcium and vitamin D. Here are some time-saving options:
0 minutes – grab an oatmeal bar and a piece of fresh fruit and get going. I like Annie's Home Grown, Larabar* and Kind Bars* because they tend to be lower in added sugars and made with whole food ingredients.
3 minutes – microwave ½ cup of 1-minute quick oats* with 1 cup your fave milk for 2 minutes add whatever toppings you like.
10 minutes – microwave ½ cup of old fashioned oats* with 1 cup of your favorite milk for around 3-4 minutes and then let it sit for another 5 minutes. Microwave another minute and add your favorite toppings.
20 minutes – cook steel cut oats* on the stovetop according to directions in a 1:4 oats:milk ratio. (Alternatively, these cook really nicely in the slow cooker overnight. Talk about an instant breakfast!)
Did you notice I don’t include any instant oatmeal packages in this list? Instant oatmeal tends to be higher in added sugar. Some brands are adjusting their recipes and offering instant oatmeals that are now more delicately sweetened. Yey! Bravo to them! Looking forward to tasting and hopefully adding another option to the list.
We all know oats are heart-healthy but do you know why? Oats contain soluble fiber, which is a little harder to come by in foods than insoluble fiber. You know how oats, when they are cooked in a liquid, form a gel? That gel is the soluble fiber that absorbs fluid and helps drag “bad cholesterol” from the body in a variety of ways. It also helps support digestive health and prevent constipation which is always a BONUS.
If you are at risk for heart disease, find a few oatmeal recipes you like and stick them in the rotation!
This Banana Peanut-Butter combo offers a nice way to spice up your oatmeal and provide some variety. Combine ½ cup 1-minute oats, 1 cup vanilla almond milk, unsweetened, 1 banana, sliced and 1 tbsp peanut butter in a large microwave-safe bowl. Microwave for 2 ½ minutes and mix and you’ll have a hearty & healthy breakfast that’s ready in 3 minutes or less.
I got inspired the other day by my lovely RD friend Mascha Davis to try a fresh flavor combo I wouldn’t have otherwise tried. Lemon & oats! Such a bright and delicious morning meal. I made this Blueberry Lemon version by combining the following ingredients, microwaving for 2 ½ minutes, then adding ½ cup fresh blueberries.
½ cup 1-minute oats
1 cup vanilla soy milk
½ teaspoon lemon extract
1 teaspoon chia seeds
Check out these recipes for more interesting ways to incorporate oats into your diet. Bon appetit!
Almond Cardamom Pancakes with Raspberries
Tart raspberries, mild almond sweetness and a burst of exotic cardamom flavor make these pancakes an interesting departure from the norm.
Gotta Have Granola
Warming, toasty and ultra-comforting, homemade granola is the perfect snack, yogurt parfait topping or applesauce mix-in.
Berry Breakfast Bake
Grab your favorite berries, add in oats and flax, and - voila! - a baked dish your kiddos will love.
Apple Oat Bars
These nutrient-dense, mildly-sweet Apple Oat Bars are a great snack or breakfast-bar option. The mixture of unsweetened applesauce, a hint of vanilla, and a dash of cinnamon gives them a subtle, delicious sweetness.
No-Bake Chocolate Chip Oat Cookies
These no-bake options are ready in 10 minutes or less, bursting with health-promoting nutrients like fiber and plant-based protein, and always a hit with the kid-set.