Power Oatmeal Bowl
One of my favorite meals is oatmeal. I'm not talking about the sugary packets you buy from the store. Making a nutritious oatmeal bowl at home is the way to go! Oats are one of the most popular whole grains worldwide. They’re a good source of fiber, trace minerals, and even plant-based protein. Eating gluten-free oatmeal regularly is a good way to obtain B vitamins, iron, magnesium and selenium.
Health benefits of oats:
1. Help lower cholesterol - The fiber we acquire from oats swells up in the digestive tract, absorbing water and taking with it waste and excess cholesterol particles.
2. Help improve digestion - Oats provide a good daily dose of the fiber you need in order to maintain regular bowel movements and detox your body.
3. Increase immunity - Beta-glucans, naturally occurring polysaccharides found in oats and other protective foods like mushrooms, are known to enhance immune function by fighting bacterial infection and lowering inflammation that’s at the root of most diseases.
4. Provide trace minerals like manganese & phosphorus - Just one 1/2 cup serving of oats provides about 73% of your daily manganese and 16% of your daily phosphorus needs.
Let's get specific about oatmeal. I buy ROLLED OATS for my oatmeal bowls. Rolled oats cook quicker than steel-cut oats because they absorb water quickly, and are still low on the glycemic index. My favorite brand is Bob’s Red Mill. These oats are gluten-free AND organic.
Why buy gluten-free oats? Oats are technically gluten-free grains. But, commercially sold oats can be contaminated with gluten if they are mixed with grains like wheat, barley, and rye (the three groups of gluten-containing grains) during the manufacturing process. Gluten can contribute to intestinal inflammation, and I recommended avoiding if you are suffering from gut conditions, autoimmune disorders, and skin conditions. The only way to be sure you are consuming gluten-free oats is if the package says "gluten-free."
Why buy organic oats? When you buy organic oats, you are avoiding harmful herbicides and pesticides (particularly glyphosate!) that are sprayed on the grain.
OATMEAL BOWL RECIPE 💥
This nutrient-dense recipe takes 5-10 minutes to prepare. You can also prepare the bowls ahead of time and store them in the fridge.
Ingredients:
½ cup gluten-free, organic oats
1 cup of boiling water
1 tsp cinnamon
1/8 tsp sea salt
1 tsp raw honey or pure maple syrup
2 tbsp chopped walnuts, pecans, or pumpkin seeds
1 tbsp goji berries
1 pinch vanilla bean powder or vanilla extract (optional)
Top with fruit
Directions: Add 1 cup boiling water to 1/2 cup rolled oats. Stir. Let sit for 2 minutes then add the rest of the ingredients. Add more liquid for desired consistency.
⌁Other ingredients you could add: chopped dates (I buy the container from Trader Joe's), nutmeg, cloves, 1 tbsp ground flax seeds, 1 tbsp chia seeds, coconut flakes, cacao nibs, cacao powder, hemp seeds, a scoop of nut butter
You can jazz up this recipe however you'd like! Let me know if you give it a try! @AKFunctionalNutrition