I love breakfast. I do. When I was a PT, I used to wake up super early. One thing that would get me out of bed was this oatmeal-yogurt bowl. It is rich and warm and perfect to start the day.
Why is oatmeal good for you?
If you have ever had a bowl of oatmeal, you know one thing for sure: it is super filling. But why? Well, the base of oatmeal is rolled oats. Rolled oats are packed with fibers (8g per ½ cups of dry oat) that keep you full. Oats are rich in vitamins, minerals, and antioxidants. Indeed, ½ cup of oats is packed with vitamin B1 (thiamin), manganese, phosphorus, magnesium, copper, and so on! Manganese helps with the growth of connective tissues and helps blood clotting, while phosphorus ensures the formation of healthy bones and teeth. Moreover, oat contains anti-inflammatory antioxidants called avenanthramides which help lower blood pressure and reduce inflammation.
Why are fibers important?
Dietary fibers are essential to your overall health. There are 2 types of fibers: soluble and insoluble. Soluble fibers dissolve in water and control glucose and cholesterol levels. Insoluble fibers ensure a healthy bowel movement. However, most Americans do not consume enough fiber daily. Indeed, according to the Institute of Medicine, men under 50 should consume 38g of fiber per day (30g for men over 50 years old), while women under 50 should consume 25 g of fiber per day (21g for women over 50). Oats are an excellent fiber source, making this meal a perfect option to start your day.
Is greek yogurt healthy?
Greek yogurt is amazing. I love having it as a dessert with some fruits and nut butter. But what are the benefits? Well, greek yogurt is rich in calcium which promotes healthy bones. It is also rich in proteins, with ¾ cup (170g) having 16g of protein. Moreover, greek yogurt is rich in probiotics, ensuring a healthy microbiota.
So here you go legends: the perfect breakfast to start your day!
- 2 cups rolled oats
- 2 ½ cups water
- 2 tbsp honey
- 1 tsp cinnamon
- 1 pinch salt
- 1 tbsp flax seeds
- 1 cup frozen raspberry
- 1 cup greek yogurt
- 4 strawberries, sliced
- ¼ cup walnuts
- 2 tbsp nut butter
- In a mortar, crush the flaxseeds.
- In a pot on medium heat, add the oats, 1 tbsp honey, cinnamon, salt and water. Cook until the water is absorbed.
- Fold in the frozen raspberries. Add the flax seeds.
- In a bowl, add the oatmeal. Add a dollop of yogurt. Drizzle honey. Top with sliced strawberries, crushed walnuts, and flax seeds.