Shine OnHow to take your oatmeal to the next level
With temperatures dropping, we’re opting for cozier breakfasts this November.
Shine On recently spoke to registered nutritionist Joey Shulman, who told us all we need to know about oatmeal — and why we should feel good about our new heartier breakfast choice.
It’s good for us.
“Oatmeal is an excellent breakfast for the cooler months as it gives us that warmth and comfort we are often looking for!” Shulman says. “Oatmeal is filled with fibre and iron. It is a gluten-free grain that helps to stabilize our blood sugar levels and a serving provides us with about five grams of protein. Steel cut oats have a lower glycemic index so they will not cause as much of a spike in our blood sugar levels.”
Soak before you cook.
For the time-crunched, overnight oats is an easy go-to breakfast. We asked Shulman if there was a nutritional difference between soaking and cooking our oats. Apparently we should do both!
“Soaking your eats before consumption increases their digestibility. I always recommend soaking oats before cooking them in order to reap the most benefits!” Shulman says.
Sweeten it up.
Can’t get through a bowl of oatmeal without sprinkling it with sugar? Shulman has some healthier “sweet” suggestions for us.
“I prefer coconut sugar as it is lower on the glycemic index and will cause less of a spike in your blood sugar levels,” she says. “You can also drizzle some agave or raw honey or sprinkle in some unsweetened cocoa or cinnamon. Avoid refined sugars because they will leave you craving more!”
Make it even healthier — with add-ins.
How we top our oatmeal can really take our breakfast to the next level, nutritionally.
“To increase the protein content in my morning oatmeal, I always sprinkle in some hemp hearts (3 tbsp gives you 10g of protein!). I also like to add some additional fibre (ground flax seeds or chia seeds). For some healthy fats, you can add nuts and seeds (crushed walnuts, pumpkin seeds or sunflower seeds work well). You can also try adding superfoods (i.e., goji berries) to enhance nutritional benefits,” she says.
Try this combo.
Shulman shared this easy oatmeal recipe with us that’s sure to keep you going all day:
1/2 cup cooked oatmeal (Irish steel cut oats, if possible)
1 apple, grated or cut into cubes
2 tbsp hemp hearts
1 tbsp ground flax seeds
Sprinkle of cinnamon
Mix it up.
We’ve rounded up a few more expert-approved oatmeal recipes that should keep you fueled through winter. Enjoy!
Registered dietitian Kath Younger has long been an oatmeal evangelist on her blog, Kath Eats Real Food. Try her go-to recipe, Whipped Banana Oatmeal, or pop your breakfast in the oven with this Coffee Almond Baked Oatmeal.
If you’re really adventurous — and don’t mind green breakfasts — try blending a handful of spinach into your morning oats.
At One Green Planet, certified dietitian Lera Krasovskaya recommends Ayurvedic Oatmeal with pumpkin, cardamom, turmeric and raisins.
Modest Nutrition offers a quick and easy recipe: Oatmeal with Apple, Cranberry and Almonds.
Registered dietitian Rachel Meltzer Warren shares this savoury oats recipe with Women’s Health magazine: Oaty Egg Florentine.
And Precision Nutrition’s Banana Cream Pie Oatmeal includes a boost: vanilla protein powder.
How do you prefer your oatmeal? I’m all about cinnamon and raisins in my morning oats. Topped with almond milk and chopped apple.
