Breakfast Recipe Samples:
Oatmeal with fruits and nuts:
Ingredients:
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Rolled oats (1/2 cup)
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One banana (sliced or smashed)
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Blueberries (1/4 cup)
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Nuts or walnuts (1/4 cup)
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2 tbs ground flaxseed
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Optional: whole milk (1/2 cup)
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Optional: coconut sprinkles
Instructions:
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Boil 1 cup water.
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Add oats and flaxseed and reduce to simmer. Stir occasionally to avoid oats sticking to bottom of pan.
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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).
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Transfer to a bowl.
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Top with banana, blueberries, nuts and coconut.
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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:
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healthy carbs: oats, fruits.
healthy fats: whole milk, walnuts
healthy protein: oats, walnuts, milk
Micronutrient: milk, fruits, walnuts