Written By: Lisa M. Pressey
There is no magic to making nutrient dense oatmeal, just a few extra ingredients. Oats already supply you with soluble fiber, protein and other essential nutrients, but you can kick it up a notch by the addition of nuts, seeds, and fruit. This oatmeal makes me feel energized and keeps me full for hours.
Oats are healthy on their own, however, it’s primarily a bowl of carbohydrates. Research shows that if you pair fat, protein, and carbohydrates together in a meal it becomes more satiating. When you add nutrient dense toppings to your oatmeal, it creates a more balanced meal. The addition of nutrient dense toppings will keep you full for a longer period of time, increase your nutrient intake, and keep your blood sugar from spiking.
In order to maintain a healthy diet you should include protein, carbohydrates, and fat with each meal. When you add nutrient dense toppings to the oats, you’re adding protein, fat, and fiber to the meal. Fiber fills you immediately, protein helps keep you full longer, and fats work with your hormones to tell you when you are full.
INGREDIENTS
- 1/2 cup gluten free oats
- 1 cup almond milk
- 1/4 cup pecans
- 1/4 cup pepitas (pumpkin seeds)
- small handful of dried cranberries
DIRECTIONS
- Add the oatmeal and milk in a bowl, then cook in the microwave or stove top as per the directions. Let the oatmeal stand for a minute, then add toppings.
- Place the pecan, pepitas, and cranberries on top of the bowl. Serve immediately.
Turn your oats into a nutritional powerhouse by adding nutrient dense toppings.
Now you have nutrient dense oatmeal! That’s how unbelievably easy it is to increase the nutrition of your oatmeal. Below is a list of some nutrient dense toppings to get you started.
- almonds
- walnuts
- pecans
- cashews
- flax seeds
- chia seeds
- pumpkin seeds
- berries
- bananas
- apples