Looking for an easy, IC-friendly breakfast option?
Look no further. I created a 6 ingredient oatmeal recipe that is simple and delicious.
The recipe contains oats, any type of milk, almonds, blueberries, chia seeds and honey.
It can be prepared ahead of time (overnight oats) or in a quick 5 minutes in the AM.
This oatmeal recipe was created to include sources of carbohydrates, protein, healthy fats, and fiber to keep you full and give you long-lasting energy throughout the day.
Most of the ingredients can be found in your pantry - the only refrigerated items are the blueberries and the milk. And if you don't have chia seeds on hand, no worries! The recipe can hold it's own without them. Or, flax seeds are another fantastic substitution providing similar benefits.
If you don't have almonds, you can substitute with any nut or omit them altogether.
Let’s break each of these nutrients down a little more to see how they help your body…
Oats: contain beta-glucan, a soluble fiber that helps reduce cholesterol. How soluble fiber works is by forming a gel (think of it like something sticky) that binds to the cholesterol in the body and takes it out of the body via your stool. How cool is that??
Almond milk: usually I will use regular milk due to it being higher in protein, but all I had on hand when I made this was almond milk. You can use any milk you’d like based on your preferences, but keep in mind that nut milks/milk alternatives usually have very little protein in them (cow's milk usually has at least 7 g/cup).
Blueberries: great antioxidant - acts as a soldier in your body to fight the bad stuff! that can potentially cause diseases like cancer. Blueberries contain fiber, vitamin C, vitamin K, and manganese (a mineral). They also contain a compound called anthocyanin that research suggests may help with insulin sensitivity and glucose metabolism.
Almonds: Great plant-based protein that contain anti-inflammatory omega-3 fatty acids and antioxidants
Chia seeds: great source of fiber - fiber (along with protein) are digested slower than other nutrients & therefore keep you feeling fuller for longer! Also contains about 10% of your recommended daily amount of calcium and iron!
Honey: adds a hint of sweet, contains antioxidants and has antibacterial/antifungal properties along with many other benefits.
Pro tip - purchase local honey. When you consume local honey, it is thought that you are ingesting local pollen, making you less sensitive to this pollen, decreasing allergy symptoms. I couldn’t find research 100% supporting this, but it’s worth a shot!
Let's check out the nutrition facts:
Carbohydrates: 35 grams
Fat: 25 grams
Protein: 13 grams
Fiber: 10 grams
Sugar: 6 grams
Alright, now that we reviewed the health benefits of the ingredients and the nutrition facts, let's look at how to make the yummy recipe!
A couple notes on preparation:
You can make the oatmeal with a microwave or on the stovetop.
You can microwave the oatmeal and the milk, then add the rest of the ingredients - up to your preference!
I like to mash the blueberries after cooking them but it's not necessary.
You can add other toppings, such as cinnamon, vanilla extract, etc as long as you can tolerate them.
1/4-1/2 cup oats (I use Quaker)
3/4 cup almond milk
1/4 cup blueberries
1/4 cup almonds (I get mine from Trader Joe's
1 tsp chia seeds (for increased fiber & protein, use 1-2 Tbsp, I like Bob's Red Mill)
1 tsp honey
1) Combine all ingredients in a bowl and stir
2) Microwave for 60-90 seconds
3) Stir again and enjoy!
I hope you enjoy this recipe as much as I do. It is easy, nutritious, and IC-friendly!
Drop any adjustments you use or tips for others making the recipe in the comments below.