5 Simple Add-ons to Make Breakfast Better
Often one of the challenges of maintaining a healthy weight management program is finding good choices for breakfast. Some of my favorite alternatives to sweetened sugar cereals include whole grains such as quinoa, amaranth or good old-fashioned oatmeal.
Recently, Quaker gave oatmeal a makeover, so it could be classified as a weight-control food. Unfortunately, the new Weight Control Oatmeal ends up having artificial flavorings, chemicals and artificial sweeteners.
As an alternative, here are 5 simple ways to make oatmeal a little healthier.
You can add one or all of these suggestions into your oatmeal to get the weight management benefits of "Weight Control Oatmeal" without all of the added artificial chemicals.
1. Add a Tablespoon of Flaxseeds
Flaxseeds provides multiple health benefits, but I mainly add it to oatmeal to provide a good source of fiber.
2. Add a Serving of Raw Walnuts
Walnuts are one of the most nutrient dense nuts and are loaded with Omega-3 Oils and antioxidants. The healthy fats also help to improve satiation.
3. Try a ½ Cup Frozen Fruit
My favorite choices are raspberries, mixed berries, blueberries or lately I have been adding frozen mango. Frozen fruits help naturally sweeten the oatmeal along with adding a bounty of natural antioxidants. (I recommend adding the frozen fruit as you are cooking the oatmeal, so it will naturally sweeten the oatmeal as it thaws.)
4. Add a Protein Powder
If you exercise in the morning before breakfast, then adding some protein powder to oatmeal will help give your body the raw ingredients it needs to rebuild muscle after a strenuous workout. My favorite choices are a good Egg Protein or Organic Rice Protein Powder.
5. Add a Splash of Almond Milk
Sometimes the oatmeal can get a little dry when you add so many different ingredients, so adding a little almond milk just makes the oatmeal more palatable. Almond milk is higher in calcium than most milk alternatives and actually tastes pretty good.
Hopefully, this list will inspire you and get you to come up with even more suggestions to add to your whole grain breakfast.
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39 Comments
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Created / Updated: December 22, 2011
You'll want to add flax MEAL, not flax seeds. Flax must be ground to be bioavailable; else it just passes right through you.
ReplyWow, Erica -- I didn't know that. Thanks for the info!
Brian
ReplyErica is right. the best way to get the goodness out of flaxseeds is to buy them already ground or throw them in a clean coffee grinder. you can put flax seeds in anything, they dont have a very strong flavor at all. in fact, i love to mix them in with my Kashi Go Lean cereal and yogurt :D if you can have fish, its a great source of omega 3 too
ReplyTry having sardines. It is considered the top seafood in the world. Why? It contains almost "zero" mercury.
ReplyDoes a Can of Sardines Qualify as The World's Most Nutritious Food?
When someone mentions sardines in a conversation to most people the reaction is usually a smirk and not much verbal response. Is it something we were taught from early childhood that sardines were just not part of a normal food to eat or that the little fish in a flattened can looked unappetizing.
http://healthmad.com/nutrition/does-a-can-of-sardines-qualify-as-the-worlds-most-nutritious-food/
I like the steel cut oatmeal with a tablespoon of peanut butter in it. :)
ReplyWow, now I'm craving oatmeal. My muffin (don't flame me, I made it myself with whole grains and fruits!) didn't cut it :(
ReplyDon't buy the ground flax seeds as they lose their nutrition very quickly once ground. Instead, buy whole seeds and use a coffee bean grinder as you need them.
Keep in mind that flax seeds are calorie dense; a serving size of just 3 TBSP have 160 calories (10 g of fat).
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ReplyAlso keep in mind to start with the flaxseeds slowly, your digestive system will very much appreciate it. If anybody can get Natural Ovens products (from Manitowoc, WI), I highly suggest their Paul's Oatmeal, it has sunflower seeds and soy milk in it and is so tasty. While it sits after cooking, I throw in some of their flaxseed mix, walnuts and frozen berries. Doesn't get any better than that!
ReplyLinda, I googled "Natural Ovens" and didn't find the oatmeal listed. In fact, I didn't find any oatmeal. So I googled "Paul's oatmeal" and didn't find that either. Do you know where I can find it?
Thanks.
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ReplyI cook my oatmeal with milk already (first in water, then milk). Aside from peanut butter, as Heather mentioned, I also like a couple tbsp grated coconut, or a banana and cinnamon, or raisins, apricots, or any kind of nut in any combo. Prunes are good in oatmeal too, I swear. I cook them with the oatmeal so they are stewed, contrary to the raisins.
I've never been able to stomach protein powder in oatmeal though, it changes the texture and to me that is a big issue. When I want extra protein for breakfast, I make an oatmeal pancake instead - 1/2 cup oats, 1 egg, 1/2 cup milk, 1/2 scoop protein powder.
ReplyMmm... these all sound good. I don't use flax or protein powder, but i've used the rest. I also like it with a teaspoon of good olive oil.
Has anyone every made their own almond milk? I've seen recipes and they look easy, but I've just not tried. How does it come out?
ReplyThanks!
ReplyI didn't know that about flaxseed, either.
Ditto on the almond milk; I never drink cow's milk anymore and can't have the soy stuff (thyroids and soy don't get along well). It's quite tasty, actually, very nutritious, and not difficult to make if you have a good blender.
As far as oatmeal, sometimes I'll mix yogurt with the steel-cut oatmeal and top it with berries and/or other fruit (chopped apple works nicely). Spoon in a little honey for extra sweetness, mix it up, and enjoy!
ReplyI like to put a dash of sliced almonds, raisins and little drizzle of honey in my oatmeal (I use the whole oats, not instant). It's just THE thing my body wants after a hard workout!
ReplyMy favorite thing to add is actually cottage cheese. I blend it up so it's smooth and when you add it to oatmeal with some sweetener and vanilla extract it somehow tastes to me like the cheese filling in danishes.
Although, my husband heartilly disagrees that it's tasty. He prefers a tbsp of peanut butter, which does add that stick-to-the-ribs quality along with some healthy fats.
ReplyI've been putting protein powder in oatmeal for years,I call it "proatmeal".I highly recommend strawberry flavored powder.
Reply