Thursday, March 3, 2011

Nourish: Apple walnut berry oatmeal

Apple walnut berry oatmeal
Dusted with freshly ground flaxseed and brimming with B vitamins, folate, iron, magnesium, fiber, selenium, vitamins C and E and K, along with flavanoids, reservatrol, omega 3 fatty acids and copper, Apple Walnut Berry Oatmeal is one of my favorites.

Make a big batch and freeze single-serving portions for later. That is, if you can keep everyone in the house from noshing it all down!

In extended, I share my easy-does-it recipe. You'll also learn a bit more about what makes this morning meal such a powerhouse.

First the recipe:

Apple Walnut Berry Oatmeal
Prep time: 5 mins | Cooking time: 20 mins

2 cups water
1 cup almond milk (or skim/soy/rice/hemp)
1 cup steel-cut oats
1 tsp cinnamon
2 Tbsp rice protein
1 apple
1 cup blueberries
10 walnut halves, chopped
4 Tbsp flaxseed, freshly ground
Optional: maple syrup, agave nectar, sucanat or brown sugar

1. Bring water and milk to a boil in saucepan. Stir in oats and cinnamon. Reduce heat and simmer for 15-20 mins, stirring occasionally.

2. Core and chop apple into large chunks; rinse blueberries; chop walnut halves; and grind flaxseed while oatmeal cooks.

3. When oatmeal is as soft and thick as you prefer, stir in rice protein, apple, blueberries and walnut halves. Let sit, covered, for a minute to warm through.

4. Spoon oatmeal into bowls and top with 1 Tbsp of flaxseed and optional sweetener, if you like (although I don't think it needs it).

5. Enjoy!

Serves 4. Per serving: 346 calories; 48g carbohydrates; 12g fat; 15g protein; 12g fiber; 359mg potassium; 55mg sodium

Apple walnut berry oatmeal Almond milk Flaxseeds Blueberries

Nutrition notes
If you're used to flavored instant oatmeal packets, your taste buds may be in for a surprise when they get a load of big brother here.

Steel-cut oats are 'crunchier' and thicker than their old-fashioned or instant cousins because they've held onto the whole grain for dear life: yours. This means more nutrition for you, and protection, too.

Most of us have heard that oatmeal can lower high cholesterol. But, studies are also showing that these little bits of goodness may also help in preventing diabetes by balancing blood sugar levels.

The antioxidants waiting for you in that steaming bowl will also boost your chances at preventing cancer; reducing inflammation; increasing immunity and even blunting your risk for heart disease.

Want to give your body the right fuel it needs to build muscle and power you through your next workout? Not only is oatmeal an uber energy food, this specific recipe serves up 15g of protein and just over 45g of carbs -- the right amount you need to start the day strong.

Need more? Oxygen mag's got a few more breakfast ideas.

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