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Breakfast Recipe Samples:


Oatmeal with fruits and nuts:


  1. Rolled oats (1/2 cup)

  2. One banana (sliced or smashed)

  3. Blueberries (1/4 cup)

  4. Nuts or walnuts (1/4 cup)

  5. 2 tbs ground flaxseed

  6. Optional: whole milk or dairy free milk (1/2 cup)

  7. Optional: coconut sprinkles


  1. Boil 1 cup water.

  2. Add oats and flaxseed and reduce to simmer. Stir occasionally to avoid oats sticking to bottom of pan. 

  3. 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).  

  4. Transfer to a bowl. 

  5. Top with banana, blueberries, nuts and coconut.

  6. 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

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