Breakfast Recipe Samples:
Oatmeal with fruits and nuts:
Ingredients:
-
Rolled oats (1/2 cup)
-
One banana (sliced or smashed)
-
Blueberries (1/4 cup)
-
Nuts or walnuts (1/4 cup)
-
2 tbs ground flaxseed
-
Optional: whole milk or dairy free milk (1/2 cup)
-
Optional: coconut sprinkles
Instructions:
-
Boil 1 cup water.
-
Add oats and flaxseed and reduce to simmer. Stir occasionally to avoid oats sticking to bottom of pan.
-
Once the water is absorbed (about 5-10 minutes), add optional milk and heat for a minute more (this gives it a more creamy taste).
-
Transfer to a bowl.
-
Top with banana, blueberries, nuts and coconut.
-
Enjoy!
Note: If you are cutting down on calories you can skip the banana.
Time savor tip:
Make overnight oats: in a jar, mix the water or milk with the oats and flaxseed, smash the banana with a fork and mix in. Keep in fridge over night. Once ready to eat add the fruits. If you like it warm microwave before adding the fruits and walnuts.
Nutritional facts:
-
healthy carbs: oats, fruits.
healthy fats: whole milk, walnuts
healthy protein: oats, walnuts, milk
Micronutrient: milk, fruits, walnuts