Wednesday, May 6, 2009
Breakfast for Superwoman
I've always been a big oatmeal person; I love how it "sticks to my ribs," as my mother would say, keeping me satiated til lunch. Experimenting with toppings is fun, but lately I've found a combo that I love so much, I eat it every single morning. Redundant, perhaps, but hey. I'm a woman who knows what she likes. I wanted to share my current breakfast obsession with you because besides being delicious, it is a nutritionally perfect way to start the day. Packing tons of fiber, protein, and calcium, as well as a healthy dose of omega-3's and two servings of fruit, this dolled-up oatmeal kicks ass and takes names. I rarely take the time to include nutrition facts in my recipe posts because computing them is time-consuming, but I've calculated them for this recipe (to the best of my knowledge) because I want you to see just how great this oatmeal is for your bod! The fat comes almost entirely from the walnuts, so don't be put off--a reasonable dose of heart-healthy mono- and polyunsaturated fat like that in walnuts is great for your heart!
P.S. When it comes to choosing oatmeal, always buy a canister rather than individual packets. Steel-cut, plain oats and multigrain hot cereal are all great choices; just make sure that grains are the only ingredients. Flavoured oatmeals are the equivilant of a bowl of lucky charms or a cinnamon roll--the abundance of sugar and chemicals means that the bad outweighs the good. The sugar in this recipe, on the other hand, comes entirely from the fruit and yogurt (plain yogurt contains less sugar than flavoured, which can be outrageously sugary.)
Ingredients (one serving):
1/2 cup oats (dry)
1/2 cup fat-free yogurt, plain or greek
1 small apple, chopped
2 TBSP walnut pieces
cinnamon to taste
optional: a drizzle of honey or agave if you have a sweet tooth
1. I like to cook a banana into my oatmeal to make it creamy and sweet. To do so, mix small pieces of banana with 1/2 cup oats and 1 cup of water. Heat in the microwave or over low heat on the stove until the mixture reaches your desired consistency.
2. Top oatmeal with 1/2 cup of yogurt, apple and walnut pieces. Dust with cinnamon, and add a drop of honey if you wish!
calories 485; fat 11g; cholesterol 5mg; potassium 270mg; carbs 88g (30%); fiber 12g (47%); sugars 35g; protein 16g; vitamin A 3%; vitamin C 28%; calcium 27%; iron 16%