and nourishing, of course
Nourishment is nutritional value plus taste and yum-factor, because… who would eat oatmeal if it was not spruced up with all kinds of yummy (and healthy) stuff?
Yes, you have probably heard how it is the most important meal of the day, the thing that helps you lose weight, and what keeps you from overeating later in the day. It is all of that, but it only works if you like it… and if you eat it. So to help you change your morning routine to include breakfast, I have made it easy for you.
Here are two easy ways to breakfast with oats.
You can either soak the oats overnight or for about 30 minutes if you like them soft or you can eat them right away as more of a cereal with a little crunch, but you do need to make sure you chew well for proper digestion.
- 1/2 – 3/4 cup whole rolled oats
- 1 cup “milk” – I like to use coconut or hemp milk, but you have your favorite I am sure. If you want more “milk” be my guest, you need to find the consistency that works best with both your tastebuds and your stomach, which means what makes you feel full and satisfied, instead of stuffed and “empty full.” That depends on your digestive system!
- Put it all in a bowl or in a mason jar if you are keeping it overnight to bring along in the morning.
- 1/4 cup Nuts and seeds
My favorites are sunflower seeds, pumpkin seeds (either dry-roasted or sprouted), pecans, pistachios… but basically any nut and seed will do, it is however important to add because you want the healthy fats and protein that are in nuts. The omega3 fatty acids in nuts and seeds help you not only feel full for longer, but also help you absorb the nutrients from your food. That is one of the reasons fat-free diets never really worked.
- 1 tsp of each black sesame seeds and chia seeds
Again, this depends on what you like. The sesame seeds are high in calcium, iron, and magnesium among other good nutrients such as the minerals we often don’t get enough of like copper, which is good for rheumatoid arthritis. Magnesium helps you poop, but it is also good for vascular and respiratory health. Calcium is good for the bones, but you knew that. It is also good for PMS, migraines (so is magnesium), and for colon cancer. The fiber helps with that too by the way. What you might not know is that you also need zinc for bone-health, and that is in sesame seeds, too. Plus, they help lower cholesterol with their phytosterols. Ok – enough about this little tiny super seed. Just add it to your oatmeal, ok?
- Dried fruit – if you choose to, and shredded coconut (optional as well). Here I used prunes, but tart cherries are yummy and what we used for the #growcookheal CBS Radio show with Jill Blakeway.
For some, adding fruit can cause digestive distress, because fruit and grain do not mix well. That is why I suggest dried fruit. If you cook your oatmeal, fresh fruit needs to be cooked it to make it more digestible. Poor digestion would make you feel gassy, bloated, unsatisfied, and hungry again soon after your meal.
If you have to keep a low glycemic index, simply omit the fruit, but not the nuts and seeds. Instead sweeten with cinnamon or ginger.
For cooking your oatmeal I use water instead of milk. Bring the oatmeal to a boil with a dash of sea-salt and then lower to a simmer while stirring for just a few minutes. Turn it off and let it sit to finish on its own. This way it is still soft and smooth rather than a dense ball of oatmeal. You can then add the toppings and if you like, some of the “milk” and serve.
Enjoy while chewing and tasting all the yummy goodies and think about how you want to spend your day. Best to not do anything other than eating, so you can feel fully nourished and enjoy a moment of peace with your food before the day takes off. Breakfast helps you have energy for the morning. The pause to eat helps you feel emotionally more balanced as you start your day. And that all adds up to living nourished.
For more like this, join me for the online 9-step course to take charge of your health by getting mindful and eat nourished. Also see my Nourishing How-To video about how to make this nourishing breakfast and stay tuned for my interview with Jill Blakeway for her CBS radio show: Grow, Cook, Heal where we will be talking about nourishment and breakfast. Here is the link to listen on iTunes or on CBS Radio