How To Build A Better Oatmeal

your hormones and tastebuds will thank ya

Oats have gotten a bad wrap lately.

But let me tell you, it is so undeserving.

Nutrition Content of Oatmeal:

Oats are rich in vitamins and fiber which make it a nourishing, filling, and hormone friendly breakfast.

Unlike other breakfast carb favorites, like your classic white toast or pancakes, oats are a whole grain and a complex carb, meaning it has its fiber in tact.

What especially notable about oatmeal is that it is rich in a certain type of fiber called beta-glucan which has a notable impact on the immune system, gut health, cholesterol levels and hormone regulation.

Not to mention that oats are also considered to be a prebiotic rich food, which means it serves as fuel for your gut’s microbes.

Not only that, but oats are rich in a variety of minerals and vitamins.

1/2 cup of dry oats gets you…

• 4 g. fiber (14% of daily recommendation)

• 5 g. protein

• ~10% daily recommendation for iron

• ~18% daily recommendation for copper

• ~13.5% daily recommendation of zinc

Now, I can guess what you’re thinking…”but what about the protein? I thought I needed 25 g.?”

And you’re right. As a hormone focused dietitian, protein in the a.m. is something I stress with most of my clients.

But when it comes to oats, it all breaks down to what you add to it - and adding in some protein boosts is a clear way to go.

How to Build Your Oatmeal:

Roots to Leaves Oatmeal Red Flags:

• adding in tons of sugar, maple syrup or other sweeteners

• topping it with fruit and nothing else

• making oats in skim milk

• using granola as a topping

Roots to Leaves Oatmeal Green Flags:

• using no more than 1-2 tsp of sweetener

• adding in nuts, seeds and/or nut butter in addition to fruit

• making oats with whole milk or nut milk

• using low carb, high fat/protein toppings

  • Collagen or protein powder

  • Greek yogurt or coconut yogurt

  • Egg whites

  • Cottage cheese

  • Nut or seed butter

  • Shredded coconut

+ you can then add in other fun options to get creative with it, like cacao powder, vanilla, spices, etc.

BUILDING YOUR OATMEAL:

THE BASE INGREDIENTS:

• 1/2 cup *organic* rolled oats

• 1 cup liquid of choice (think: 1/2 cup water + 1/2 cup whole milk or nut milk of choice or 1 cup water or 1 cup milk of choice) + more as needed

• 1/2 -1 Tbsp flax or chia

• 1 sweetener choice:

  • 1 medjool date, chopped

  • 2 deglett dates, chopped

  • 1 tsp honey

  • 1 tsp maple syrup

• 1 small pinch of sea salt

THE MIX-IN INGREDIENTS:

• Chocolate PB Protein: 1/2-1 Tbsp cacao powder + 1 Tbsp high quality peanut butter + hemp seeds

• AB & J: 1/2 -1 Tbsp high quality jam (like Chia Smash) + 1 Tbsp almond butter + protein or collagen powder

• Super Seedz: 1/2 Tbsp tahini + 1 Tbsp sunflower seeds + fruit of choice

• Apple Pie: 1/2 an apple, stewed + cinnamon + Greek yogurt + 1 Tbsp chopped almonds

• Banana Foster: 1/2 banana + 1 Tbsp chopped walnuts + 1 serving collagen powder + cardamom to taste

• Strawberries + cream: 1 Tbsp shredded coconut + Greek yogurt + strawberries

THE METHOD:

1. Add oats, liquid, flax/chia, sweetener and salt to a saucepan.

2. Turn heat to medium and cook until desired consistency. Add more liquid if you like a thinner oat dish.

   1. if adding in protein powder, collagen, or cacao, add it in while cooking

3. Once cooked as desired, remove from heat. Allow to cool slightly

4. Add in your toppings.

5. Enjoy :)

Written while reminiscing on my morning oatmeal,