If you read my previous post about my Banana and Peanut Butter Oatmeal recipe, then you know I am a big fan of the grain for breakfast. However, if you aren’t a fan of peanut butter and don’t want/need to add protein powder to your oatmeal, then our new recipe of the week may be right in your wheelhouse!
I don’t know about you, but I like to have options with my foods. I do get into a groove now and then, but I also like to change things up, especially when my workout goals change.
At the moment, I am not lifting weights to try to bulk up, but focusing on low impact bodyweight exercises (I wrote a review of Darebee.com’s 30 Days of Strength program you should check out!). Therefore, while I did still want a good protein start to the day, I didn’t need the powder.
I recently got into a great product from Bob’s Red Mill called muesli, a combination of grains, nuts, dried fruit, and seeds, and decided to play around with it to make a delicious, nutritious, and filling breakfast (for a full breakdown of Bob’s Red Mill Old Country Style Muesli, click the link to be taken to my full product review!)
What I came up with was a great combination that can be mixed and matched with different ingredients in case you want to completely eliminate added sugar from your breakfast.
Additionally, it is extremely portable for when you don’t have the time to sit and enjoy a prolonged breakfast (in fact, I sometimes prefer it sits for the few minutes it takes me to travel to work. It becomes nice and thick, but it’s really up to your preference.
I will give my recipe here as well as some suggestions for getting rid of the added sugar that I mentioned before.
With that said, let’s get to my Ultimate Oatmeal Breakfast Bowl!
My Ultimate Oatmeal Breakfast Bowl
- 1/4 cup Quaker 1-minute oats (or your favorite brand)
- 1/4 cup Bob’s Red Mill Old Country Style Muesli
- 1/4 cup chopped walnuts (or your favorite nut as almonds or pecans work great too!)
- 1/4 cup raisins
- Sprinkle of cinnamon (to your liking)
- 2 tsp brown sugar
- 1 cup low fat milk (you can also use any type of milk you like such as almond or soy if you want to avoid dairy)
- In a bowl or glass Tupperware container add your oats, muesli, walnuts, raisins, cinnamon, and brown sugar.
- Give this a nice stir to ensure everything is well combined (this way you won’t get chucks of brown sugar that stay stuck together when you pour in the milk. Everything gets nicely and evenly distributed!)
- Pour in your milk and gently stir again to combine. Depending on the amount of milk you like, you can add more or less milk. I tend to like my hot breakfast cereal a little more loose.
- Pop the bowl into a microwave and heat on high for 2 minutes.
- After two minutes, the mixture will still be on the thin side. If you like it this way, then feel free to remove and enjoy. If you like it a little thicker, then continue to heat for an additional minute, stir, and enjoy!
- If taking it on the go, place a little extra milk on top of the cereal before popping on a leak-proof container lid. However, do not mix the milk in as the oats will rapidly absorb it. Instead, when you arrive at your destination, mix it in there for the desired loosening effect.
Nutrition At A Glance
For some, this may seem like a pretty big breakfast and that is true. However, the amount and combination of complex carbohydrates from the grains and protein and fat from the nuts and milk will keep me full for hours.
That means no need to snack on something mid-morning, which is extremely important if you want to maintain or loose weight!
When looking at the nutrition facts for this particular breakfast, I will be giving percentages for a 2,000 calorie diet. Take a look at the FDA Guidelines to see what is suggested for both a 2,000 and 2,500 calorie diet to see where you fit in most based on your fitness goals.
Here are the vitals for my Ultimate Oatmeal Breakfast Bowl using the handy dandy Nutrition Calculator from Very Well Fit:
- Calories: 605Kcal (30.25% of daily value or DV)
- Total Fat: 24.7g (38% of DV)
- Saturated Fat: 2.7g (13.5% of DV)
- Cholesterol: 12mg (4% of DV)
- Sodium: 114mg (4.75% of DV)
- Total Carbohydrates: 79.9g (26.63% of DV)
- Dietary Fiber: 8.6g (34.4% of DV)
- Sugars: 45.6g
- HOWEVER there are only 8g of added sugar! The rest is natural that you are getting from the fruit and milk. More on removing it in a bit.
- Protein: 22.1g
From where I stand, this is a solid breakfast that will keep you full and satisfied. It takes up a little less than a third of your caloric intake for the day and contains very little cholesterol or sodium.
Additionally, it packs a wallop of dietary fiber as well as a very good amount of protein to keep you from getting hungry early in the day. For more on fiber and why it is such an important aspect of your daily diet, check out these great articles from WebMD and Healthline:
- WebMD – Fiber: How Much Do I Need?
- Healthline – 16 Easy Ways To Eat More Fiber (Guess what their number one way is? Whole grain carbohydrates, baby!)
Now, some may be concerned about a few aspects of this recipe and that is understandable when you look at the numbers as they stand. The first would be the amount of total fat. 24.7g (38% of your DV) might seem high.
However, when you consider that only 2.7g are coming from bad saturated fat and the rest from good fats, it allows you to breathe a sigh of relief. The fats are coming from the nuts and seeds, and walnuts are great sources of Omega 3 ALA fatty acids (which the body converts to DHA).
The last thing that is probably concerning is the amount of sugar. 45.6g is certainly nothing to sneeze at. The good thing is that only 8g is coming from added sugar, while the rest is coming from natural sugars found in the milk and fruit.
If you want to completely cut out the added sugar, it is very simple to omit/replace the brown sugar. You can replace it with no-sugar-added applesauce or my favorite method, 1 mashed medium banana (upping the fiber and muscle-recovering potassium as well!).
For better or worse, I don’t mind if the sugar in my food is coming from natural fruit sources. Fruit is an incredibly healthy (and recommended food to consume) so it is somewhat unavoidable in a healthy diet.
Give It A Go!
This week’s Recipe of the Week: My Ultimate Oatmeal Breakfast Bowl is one sweetly satisfying way for you to start your morning. With the additions listed, it has the right amount of complex carbohydrates to give you energy along with high quality fat and protein to keep you full.
Pick up some Bob’s Red Mill today and make yourself a big bowl of comfort!
Now, it’s your turn! What do you think of my Ultimate Oatmeal Breakfast Bowl? Is it something you would give a shot?
What is your go-to oatmeal combo? What is your go-to breakfast in general? Do you have any suggestions to replace the brown sugar in my recipe? Let me hear about it in the comments below! I’m always open to suggestions.
As always, if you have any questions for me, please feel free to leave those down below too! I will try to answer them to the best of my ability in a timely manner.
For now, God bless and happy eating!