Breakfast fit for a King
I’ve always loved oatmeal, as a kid and still as an adult. When I realized it was actually GOOD for me, minus loads of brown sugar, cream and butter, I was happy. I scaled it down and leave out the “bad” stuff nowdays, pile on the “good” stuff like berries and apples and start my day out the right way. It keeps me full and adds the fiber and nutrients I need for a long day.
Beta-glucan is soluble fiber that is believed to play a role in lowering cholesterol, and Oats are among the richest sources of beta glucan. I’m eating them daily to help lower my cholesterol. Oats contain many powerful antioxidants that may help reduce blood pressure.
I throw some walnuts into my morning oats because they are an excellent source of anti-inflammatory omega-3 essential fatty acids. Blueberries and apples are both fiber-rich. They are low in calories, but high in fiber, vitamin C and vitamin K and known as the a superfood because they have the highest antioxidant capacity of all commonly consumed fruits and vegetables. They protect you against aging and cancer.
Apples are also added because they just add such a nice crunch to my morning oatmeal, plus they may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. High in fiber and antioxidants.
- 1/4 cup instant oats
- 1/2 cup water
- 1/4 cup fresh blueberries
- 1 small diced and peeled apple
- walnut halves-about 5, broken up
- In the microwave in a microwave safe bowl with high sides, add the oats and water and cook 1 minute on high, just in time for oatmeal to reach the top of the bowl but not boil over. Add the remaining ingredients and eat warm. Serves 1
- Add honey, chia seeds, ground flax seeds, or any other berry or fruit desired. Banana, strawberries, raspberries, etc.