When it comes to an oatmeal bowl there is a reason the old saying, “really sticks to your ribs” rings true!  Oatmeal bowls are a hearty breakfast option.  Create an oatmeal bowl for breakfast that will keep you satisfied the entire morning.  Load it with nuts, seeds, fresh fruit and drizzle with your favourite nut butter.  An oatmeal bowl can be prepared on the stovetop, in the microwave or made the night before.  You can enjoy it right away or save it for later when the hunger pains kick in.  Either way you will benefit from the fibre, antioxidants, magnesium and iron.  According to research neuroscientist and expert on nutrition, Nicole Avena, it promotes healthy bacteria in the gut. (See link below for article).  So, what are you waiting for?  Start enjoying your oatmeal bowl today!!

Mindbodygreen.com

 

All recipes are 1 serving

 

Tips on preparing an oatmeal bowl quickly:

1. Premade packs:  Whether you choose frozen or fresh fruit, cut the fruit into pieces and store them in a sealed container so it’s ready to use.
2. Pre-package all the dry ingredients:  Measure out and label all the dry ingredients for the week.  All you will need to do is add the wet ingredients, stir and cook.   This will be a big-time saver in the morning and there will be fewer dishes to clean up!
3. Use the microwave:  Consider cooking your oatmeal in the microwave.  Add all dry ingredients and 1 cup of water in a serving bowl.  Cover the bowl and microwave for 2 minutes.  Stir well and let oatmeal sit for another minute.  If you are including frozen fruit, thaw fruit the night before in refrigerator or add it to your oatmeal mix when you’re heating it in the microwave.
4. Storing nuts and seeds:  Consider storing all nuts and seeds in glass jars in the refrigerator for quick access.  Easy to find and grab!
5. Overnight oats:  This is the ultimate solution for a grab and go breakfast.  I have included 4 overnight oatmeal ideas that can be stored in a mason jar ready for you to enjoy in the morning.  No time wasted in the morning, just need to prepare the overnight oatmeal the night before or one time only for the entire week!

Chocolate-Hazelnut Oatmeal Bowl

1 cup water

½ cup quick cooking rolled oats

1 tablespoon cocoa powder

2 teaspoons ground flaxseed

Pinch salt

1 tablespoon pure maple syrup

Toppings:  chopped hazelnuts, dairy-free chocolate chips and sliced banana

Drizzle with hazelnut butter

Add rolled oats, cocoa powder, flaxseed and salt to boiling water in small pot.  Reduce heat to medium-low.  Add maple syrup and cook for a few minutes until oats are tender.  Remove from heat and let sit for 1 minute.

Pour into bowl and add toppings.

Apples and Cinnamon Oatmeal Bowl

1 cup water

½ cup quick cooking rolled oats

1 tablespoon ground flaxseed

½ teaspoon cinnamon

¼ teaspoon nutmeg

Handful of raisins

1 tablespoon pure maple syrup

Pinch salt

Toppings:  sliced apple, walnuts and raisins

Add rolled oats, flaxseed, salt, cinnamon, nutmeg and raisins to boiling water in small pot.  Reduce heat to medium-low.  Stir a few times and add maple syrup.  Cook for a few minutes until oats are tender.  Remove from heat and let sit for 1 minute.  Pour into bowl and add toppings.

Tip:

How to Keep Apple Slices Fresh with Saltwater:  Mix 1/2 teaspoon kosher salt into 1 cup of cool water until dissolved.  Add your sliced apples and soak for about 10 minutes.  Drain the apples and store in an airtight container for up to a week.

from the kitchn.com

Fruity-Pecan Oatmeal Bowl

1 cup plant-based milk

½ cup quick cooking rolled oats

1 tablespoon ground flaxseed

1 tablespoon pure maple syrup

1 teaspoon cinnamon

Toppings:  assorted chopped fresh fruit and pecans

Add rolled oats, flaxseed and cinnamon to boiling milk in small pot.  Reduce heat to medium-low.   Add maple syrup and stir few times.  Cook until oats are tender.  Remove from heat and let sit for 1 minute.  Pour into bowl and add toppings.

Cranberry-Orange Oatmeal Bowl

1 cup water

½ cup quick cooking rolled oats

1 tablespoon ground flaxseed

1 teaspoon cinnamon

1/8 teaspoon ground cloves

1 tablespoon pure maple syrup

Handful dried cranberries

1 orange, peeled and cubed

Toppings:  cubed orange, raspberries and hemp seeds

Add rolled oats, flaxseed, cranberries, cinnamon, and cloves to boiling water in small pot.  Reduce heat to medium-low.  Add maple syrup and ¼ of the orange cubes.  Cook for a few minutes until oats are tender.  Remove from heat and let sit for 1 minute.  Pour into bowl and add toppings.

  EASY HEALTHY OVERNIGHT OATS TO GO

Do you find yourself skipping breakfast because you’ve slept in or you just don’t have the energy to prepare a nutritional breakfast?  Overnight oats may be just what you need to begin your day on the right healthy foot!  Enjoy them at home or prepare them in a mason jar so they’re easy to grab and take with you.  This is a great option for a student with an early class or anyone who would prefer breakfast later in the morning.

Tip:

Select a mixing container that will be easy to pour cleanly into a mason jar.

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Here are some easy healthy ideas!

#1

  Strawberry-Banana

1/2 cup rolled oats

Pinch salt

1 tablespoon chia seeds

1 teaspoon ground flaxseed

¼ teaspoon cinnamon (optional)

½ cup plant-based milk

½ banana mashed

1 tablespoon pure maple syrup

1/4 cup vanilla plant-based yogurt

½ cup strawberries, frozen or fresh

Toppings:  more strawberries, walnuts, drizzle with nut butter

Instructions:  Add all ingredients in an easy pourable container and stir well.

Pour in a mason jar and add desired toppings.  Seal the mason jar with lid.

Keeps for 5 days.

#2

Peaches and Cream

1/2 cup rolled oats

Pinch salt

1 tablespoon chia seeds

1 teaspoon ground flaxseed

¼ teaspoon cinnamon (optional)

½ cup plant-based milk

1 teaspoon pure vanilla extract

1 tablespoon pure maple syrup

½ cup plant-based yogurt

½ cup frozen peaches

Toppings:  more peaches, pecans, drizzle with maple syrup

Instructions:  Add all ingredients in an easy pourable container and stir well.

Pour in a mason jar and add desired toppings.  Seal the mason jar with lid.

Keeps for 5 days.

#3

Blueberry and Vanilla

½ cup rolled oats

Pinch salt

1 tablespoon chia seeds

1 teaspoon ground flaxseed

½ cup plant-based milk

1 teaspoon pure vanilla extract

¼ cup vanilla plant-based yogurt

½ cup blueberries, frozen or fresh

Toppings:  more blueberries, hemp seeds, drizzle with nut butter

Instructions:  Add all ingredients in an easy pourable container and stir well.

 Pour in a mason jar and add desired toppings.  Seal the mason jar with lid.

Keeps for 5 days.

#4

 Pina Colada

1/2 cup rolled oats

Pinch salt

1 tablespoon chia seeds

½ cup plant-based milk. (coconut milk is delicious)

2 tablespoons unsweetened coconut

1 teaspoon ground flaxseed

1 tablespoon pure maple syrup

¼ cup coconut plant-based yogurt

½ cup frozen pineapple chunks (cut up smaller)

Toppings:  more pineapple and shredded coconut

Instructions:  Add all ingredients in an easy pourable container and stir well.

 Pour in a mason jar and add desired toppings.  Seal the mason jar with lid.

Keeps for 5 days.

What you need to know about

frozen fruit versus fresh

Fresh fruit you purchase from your local supermarket has travelled far and wide to get to its buyer so it usually has been picked before it reaches its nutritional peak.  This is called “artificial ripening” and is not the best for you.

Fruits begin to lose their nutrients the moment they are picked.  The best time to eat them is immediately which is impossible unless you grow your own or you purchased at a farmers’ market.  Most frozen fruit has been allowed to reach its fully ripened state and is packed full of antioxidants, vitamins and loads of minerals.  Freezing ripe fruit seals in all this goodness so you can enjoy the benefits without having to harvest it yourself and there is no peeling or deseeding.    What a time saver!

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