Oats are considered a staple breakfast for many people: they are easy to prepare, very filling, highly nutritious, and never boring!
How Oats Help You Stay Satisfied
Oats not only improve blood sugar but also aid in digestion because of their high soluble and insoluble fiber content. However, some brains contain traces so please check the labels if you are not sure.
Half a cup (78 grams) of dry oats contains (1).
- Manganese: 191% of the RDI
- Phosphorus: 41% of the RDI
- Magnesium: 34% of the RDI
- Copper: 24% of the RDI
- Iron: 20% of the RDI
- Zinc: 20% of the RDI
- Folate: 11% of the RDI
- Vitamin B1 (thiamin): 39% of the RDI
- Vitamin B5 (pantothenic acid): 10% of the RDI
- Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
Here are a couple of different options. Let me know which one do you like best!
1) a cup of oats (or 1/2 cup, depending on your needs), two tablespoons of chia or flax seeds, a cup of blueberries, cinnamon, coconut milk, a dropful stevia (or monk fruit, both plant-derived sweeteners that don`t spike your insulin)
2) oats, one medium mashed banana, a tablespoon of hemp seeds, a cup of almond milk, few dates, a dash of cinnamon or nutmeg
3) oats soaked in green tea, one small chopped apple, an oz of walnuts, a teaspoon of maple syrup. You can use also almond butter!
1) oats, a tablespoon of pumpkin seeds, a teaspoon of peanut butter (or pb2), chopped celery and bell pepper, mustard and cumin
2)oats, mushrooms, cherry tomatoes (or tomato puree), nutritional yeast, black pepper, Himalayan sat
3)oats, steamed broccoli, sprinkle seasoning, olives
Oats are also a delicious base for cakes. Check out my desserts category.