What’s your favorite thing to eat for breakfast, Henry?
Well, just let me tell you!
The last two posts were all about oats, so why not keep the theme going?
I eat oatmeal almost every day because it’s delicious, nutritious, and extremely versatile. Oatmeal has the benefits of any whole grain dish, including energy-packed complex carbs, fiber, and other amazing heart-healthy whole food qualities (watch Dr. Michael Greger’s video on oatmeal, for example). For me personally, oatmeal fills me up in the morning without making me feel gross, and I have lots of energy for several hours afterwards. Here is the formula I use to make my oatmeal!
1/2-1 cup Oats (pick one)
– Oat groats
– Steel cut oats
– Rolled oats
Obviously you can’t make oatmeal without oats. There are two options for oatmeal, hot and cold. For hot oatmeal, the key is to make it on the stove, not in the microwave. Quick oats (including the nasty pre-packaged servings) are much more processed than the options listed above and lose much of their nutritional integrity. A general guideline for cooking oats is a 2:1 water to oat ratio.
Cold oats are more like cereal than porridge. Since the oats are raw in this case, I would personally go with the rolled oats, and I like to add 1 to 1 1/2 cups of whatever plant-based milk I have to the bowl! The rest of the formula is the same for hot oats as it is for cold.
1/2 cup Fruit (pick one)
– Berries (blueberries, strawberries, blackberries, etc.)
– Apple pieces
– Peach slices
– Raisins (1/4 cup)
– Banana slices
Fruit are great at making the oatmeal sweet. They are also jam-packed with antioxidants and fiber. For frozen fruit, add it to the pot on the stove to melt the juices and incorporate the flavor throughout. Frozen blueberries, for example, will turn the oatmeal a nice shade of purple.
1 tbsp Healthy Fats (pick one)
– Flax meal
– Hemp seeds
– Whole walnuts (1/4 cup)
– Peanut/almond butter
– Ground pecans or other nuts
Don’t shy away from adding a healthy fat option. Flax, hemp seeds, and walnuts all contain a lot of Omega 3’s, which are hard to find in many other foods, so it’s great to add them to oatmeal to make sure you get enough every day.
Sweetener (pick one, optional)
– 1 tbsp honey or maple syrup
– 1 mashed banana
The fruit will make the oatmeal fairly sweet by itself, but if you want a little more sweetness, add a little bit of honey or maple syrup. These are arguably a little bit healthier than straight up white or brown sugar. One of my personal favorite things to do is to mash a ripe banana in the bottom of the bowl before adding the oats. When you stir the whole thing together, the banana will make the oatmeal much sweeter. Try it out!
– Pumpkin pie spice
These are just my favorite spices to add for flavor, and I find they all go well with pretty much anything else I listed above.
Here is an example of how to use the oatmeal formula:
– 1/2 cup rolled oats, cooked in 1 cup of water
– 1/2 cup of blueberries
– 1 tbsp hemp seeds
– 1 mashed banana
– pumpkin pie spice on top
Delicious, nutritious, and 100% plant-based!
So there it is, the oatmeal formula. Mix and match to find what you like best.
Stay positive & eat plants!