Today, we talk about getting started for the day with a good breakfast. My choice of breakfast is quick rolled Oats. I prefer the quick rolled oats because it is easily available in the bulk barn next doors and is easy to cook.
There are a few good reasons in my mind for this choice. Oats being whole grains, have complex carbs so it is good for the system and will keep me from getting hungry for longer. Oats also are high on fiber which means it will make me feel full for longer but not add to my calorie intake because the body cannot absorb fiber.
Rolled oat meal by itself has: (per 45 gm)
- Approximately 30 gms of complex carbs
- Around 6 gms of fiber
- Around 7 gms of protein
- Good source of Iron – almost 8% of your daily requirement
- Calcium – almost 2% of your daily requirement
I find that by itself oats are not palatable and almost tastes like wet cardboard (yes, as a child I remember eating cardboard out of curiosity … dont ask!! ). Plain oat is plain boring and for me it was unacceptable as a daily morning routine. However, if you combine other nutritious toppings then it becomes a breakfast that you would look forward to daily.
I was determined to get Oat as my breakfast but the recipes I found on internet required adding salt and somehow it did not work well for me. My recipe is made from trial and error. You can improvise on this recipe to your own tastes. The bottom line is that regardless of the toppings you may end up adding (unless you add sugar or candies) you should still get a very healthy breakfast.
Take three cups of water for one cup of oat.
- Boil the water in a utensil until it starts to bubble
- Add a teaspoonful of honey and mix it into the boiling water until completely dissolved
- Turn off the stove. Pour the cup full of oat into the boiling water and move it away from the stove.
- Add some green raisins, sliced almonds but don’t stir.
- Cover the utensil and open it after 10 minutes.
- Stir the ingredients and it is now ready to eat.
Some of the other toppings you can use in step 4 are: Blackberries, Blueberries, Strawberries, diced Alphonso mango, diced pineapple, diced apple.
I have also tried it with diced dried apricots but did not like the taste.
Always remember that Oat by itself is good but you have to be responsible about what you add as toppings. Everything else that you add will bring with it nutritional additions in terms of calories, vitamins and minerals etc.
Try out this recipe today, experiment and settle for the recipe that works for you.