As we step into the cooler months of fall, breakfast tends to shift to a warmer, heartier option. Oatmeal is one of those feel-good meals that wraps you in nutrition while satisfying you on a deeper level. It not only provides you with a hefty dose of minerals and fiber, but it supports cellular health, digestive health, and heart health too.
Oatmeal can be a simple dish with just the oats and some nut milk, but when we have so many amazing superfoods at our fingertips, why keep it simple? We can easily increase the nutrition of our oatmeal to power our cells all the way to lunchtime.
The oats in oatmeal contain a mixture of both soluble and insoluble fibers, which is the combination your body needs for proper digestion. Insoluble fiber passes undigested food through the digestive tract and bulks up the stool, making it easier to pass. Soluble fiber feeds the helpful probiotic bacteria living in your gut, which is critical for maintaining the health of your immune system. They help you feel full longer so you don’t overeat, helping to maintain or lose weight.
Half a cup (78 grams) of dry oats contains only 303 calories, but a whopping 13 grams of protein and 8 grams of fiber. In addition, they offer a host of vitamins, minerals, and antioxidants to fuel you down to a cellular level:
Recommended Dietary Intake (RDI) for Oats:
Manganese: 191% RDI
Phosphorus: 41% RDI
Magnesium: 34% RDI
Copper: 24% RDI
Iron: 20% RDI
Zinc: 20% RDI
Folate: 11% RDI
Vitamin B1 (thiamin): 39% RDI
Vitamin B5 (pantothenic acid): 10% RDI
Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
Oats help support healthy blood pressure by flushing excess sodium and water out of the body. According to studies, they can lower blood pressure, especially in those who are overweight or have type 2 diabetes.(1, 2, 3) There is also research showing they can improve insulin sensitivity. (4, 5) Some of the most exciting studies show how oat’s beta-glucan-rich fiber is effective at reducing both total and LDL cholesterol levels. (6, 7)
Power Oatmeal Recipe
Step 1: Create the Oatmeal Base
Yields about 3 servings
Instructions: Combine all ingredients in a pot over medium heat while stirring until all ingredients are fully incorporated and creamy. (About 10 minutes)
Step 2: Serve it Up
Oatmeal (from above)
Longevity Granola or other Granola
Coconut Whipped Cream
Cane Juice Crystals
Fresh Fruit (1 Strawberry, 1/4 Banana & a few blueberries) or what you have on hand
Coffee Blossom Honey
Layer 1: Add 1 TBSP of Longevity Granola to the bottom of an individual bowl.
Layer 2: On top of the Granola, add one scoop of Oatmeal.
Layer 3: Sprinkle 1 TBSP of Granola over the Oatmeal.
Layer 4: Spread a dollop of Coconut Whip Cream.
Layer 5: Spread one more scoop of Oatmeal.
Heat up 4 oz Coconut Milk and pour about 1-2 oz on top of Power Oatmeal. Add a dollop of Coconut Whip Cream and a sprinkle of Vanilla Powder on top. Then, enjoy!