Your cup of oatmeal doesn’t have to be plain. Spruce up your morning and add some healthy favorites to your breakfast!
Forget the Cheerios and the Corn Flakes. Good old-fashioned oatmeal is the consummate comfort breakfast food that tastes good and keeps you satisfied till lunch
“Oatmeal is full of soluble fiber, which it slows down digestion and helps keep you feeling full,” explains Stephen Compston, RD, an outpatient dietary educator with Health Improvement Programs at Renown. “It’s also full of vitamins and minerals such as manganese.”
But don’t let your tasty toppings negate the health benefits of this delicious, hot cereal. Note these tips from Stephen to keep your breakfast from turning into a high-carb confection.
“Skip the brown sugar or agave,” Stephen recommends. “They are both still sugar and still processed.” As for toppings, stick with berries for their vitamin and mineral content. Note that bananas may be a healthy fruit choice on their own, for example, but adding a whole banana to a cup of oatmeal is like eating two cups of oatmeal in terms of carbohydrates, notes Stephen.
Whether you just want to add a little twist to your oatmeal or give it a complete overhaul, try some of these delicious, out-of-the-box oatmeal combos.
Top It Off
Figs offer more potassium than bananas and are also packed with iron.
Citrus fruit, like Mandarin oranges, pack healthy punches of vitamins A and C in addition to fiber.
Try topping your oatmeal with pomegranate seeds. They are chock full of antioxidants, fiber, folate, and vitamins C and K.
Oaty Egg Florentine courtesy of Women’s Health
Stir 1/4 cup chopped baby spinach into oatmeal. Top with 1 thin slice of Swiss cheese and 1 large egg, sunnyside up.
PER SERVING: 350 cal, 15 g fat (6 g sat), 34 g carbs, 140 mg sodium, 5 g fiber, 18 g protein
Each recipe is based on 1/2 cup dry rolled oats, prepared with water. Or make it with 1/2 cup skim milk for added protein, calcium, and vitamin D, and fewer than 50 extra calories.
Strawberries and Cream courtesy of Women’s Health
Add 1/4 cup nonfat Greek yogurt, 1 tablespoon honey and 1/4 cup sliced strawberries to oatmeal and stir well. Garnish with strawberry halves.
PER SERVING: 300 cal, 3.5 g fat (0.5 g sat), 61 g carbs, 25 mg sodium, 6 g fiber, 12 g protein