Oatmeal Fuel

Oatmeal Fuel

Oats are considered a staple breakfast for many people: they are easy to prepare, very filling, highly nutritious, and never boring!

Oatmeal and a smoothie

How Oats Help You Stay Satisfied

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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!


SWEET
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!


SALTY
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

Another great option is overnight oats: you leave them overnight in a Manson jar and add 2 ts of chia seeds, frozen berries, sweetener of choice and almond milk. Stir well with a spoon and enjoy!


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Oats are also a delicious base for cakes. Check out my desserts category.



For convenience I use this brand. You only need boiled water and they’re ready

I love this powdered peanut butter:
its fat is abstracted and you
only get the protein value, plus the flavor
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Chia seeds are usually discounted
on Amazon if you use Prime.


HOW TO USE CHIA SEEDS

HOW TO USE CHIA SEEDS

Hi friends,

In today`s post I will share my tips how to soak chia seeds for optimal absorption and health benefits: whether you want to lose weight or simply add more fiber and omega 3 to your meal.

First, what are chia seeds and why they are so versatile? They are an excellent source of omega-3 fatty acids, iron, calcium, magnesium and also protein! (3 grams per tablespoon)

 

You can sprinkle them on your meals or add them to your smoothie. Ideally,  you need to soak them in water (or in a non-diary milk, if preferred) for at least ten minutes. The seeds form a gel that amplifies their size in triple which makes chia seeds very filling and beneficial for your digestion.

Easy breakfast/midday snack recipe with chia seeds:

Chia Pudding

Soak four table spoons of chia seeds in a jar for at least twenty minutes with a glass of unsweetened almond or coconut water, a dropfull of stevia (natural sweetener), a dash of cinnamon, blueberries. You can blend it or eat as a pudding.

Chia Oats

You can also mix a half of a cup of oats with the chia seeds and one small banana. I promise you this recipe will keep you full four hour because of the rich fiber content.

Chia Smoothie

An easy post-workout fuel! Chia seeds, greens, one frozen banana, strawberries, almond milk (or just water).

Enjoy!

 

 

 

 

Heart-warming strawberry porridge

Heart-warming strawberry porridge

Overnight oats for healthy-food lovers – warming your body and soul!

For the topping – blend on low speed (or by pulsing) cup of strawberries, dates, raisins, carob (or cacao) and a table spoon of blackstrap molasses for extra sweetness (optional, and you can also use stevia, maple syrop or coconut sugar – limit to a spoon. Avoid agave because it is claimed to contain GMO).

Mix the oats together and decorate with berries or more strawberries and dates.

I recommend using a non-dairy milk for the base. I like almond milk best!

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