Healthy oatmeal is a nutritious start to your day, packed with water-soluble fiber and B vitamins. The soluble fiber and complex carbohydrates are easy, but slow, to digest which stabilizes blood sugar.
Oats are most nutritious in their whole form. Steel-cut oats offer more nutrients than other varieties, and 2x the amount of fiber per 1/4 cup than old-fashioned or instant oats have. Especially avoid instant oatmeal packages that have added sugar and preservatives - they are NOT healthy oatmeal.
People are often hesitant to cook steel-cut oats because they take around 20 more minutes to cook than rolled oats. Soaking steel-cut oats the night before greatly reduces the cooking time in the morning.
When you mix this healthy oatmeal with the nutrient dense fats and protein found in flax seeds, nuts and egg whites, it makes a complete energizing breakfast that will keep you going throughout your morning!
I like to make a double or triple recipe (depending on family size) and keep in the fridge to reheat throughout the week. Reheat in saucepan on stove, stirring constantly and adding more egg whites for extra protein.
1 cup steel cut oats
3 cups of water
pinch of sea salt
1/2 cup of egg whites
1/4 tsp. cinnamon
1 tsp vanilla
1/2 cup raisins or currants
1 fresh diced apple
1/4 cup ground flax seed
1/4 cup ground nuts (almonds, walnuts, or pecans)
When serving, add natural sweetener to taste to your bowl, such as honey, maple syrup and/or stevia and top with almond milk, rice or oat milk - optional. Fresh berries are also a nice addition!
1. The night before, boil water and sea salt in a saucepan, turn off the heat, add the oats, stir, cover and let sit overnight.
2. The next morning, add egg whites, cinnamon and vanilla and stirring constantly re-heat. Add the currants and apples, and continue to stir for 5 minutes. Turn off heat and stir in the flax seeds and nuts. Cover and let sit for several minutes.