Super Charged Oatmeal

If you are skipping breakfast, or eating some crappy pastry from Starbucks (or worse), you need this super charged oatmeal recipe. Everything about it is good. It’s cheap (fiscally speaking), easy, delicious and packed full of wholesome goodness.  Every ingredient does something good for you and is sure to kick off your day on the right foot. For these reasons, it has become a long time favorite of mine.

So many of us skip breakfast or eat something subpar that does not deliver what your body needs. A bad habit of mine is grabbing quick toast and butter or a bagel and calling it breakfast. And while it does provide energy, it lacks quality nutrition. Healthy breakfast is one of those keystone habits. When your first meal of the day is loaded with high quality ingredients, you’re bound to feel better make smarter decisions all day long.

You know I’m a huge fan of the smoothie because you can stuff so much goodness into one drink. Well, the days you feel like chewing instead of sipping, this super charged oatmeal can deliver the same nutri-boost as a plant powered smoothie. In fact, I’ll often add a scoop of my Super Charged Oatmeal Mix to my smoothies!

Super Charged Oatmeal Recipe

Super Charged Oatmeal

• .33 cup Quick Oats
• 2 tsp Flax Seeds
• 2 tsp Goji Berries
• 2 tsp Chia Seeds
• 2 tsp Unsweetened Shredded Coconut
• 2 tsp Pepitas
• .25 tsp Cinnamon
• .125 tsp Coarse Salt

1. Stir all ingredients together. Top with 3/4 – 1 cup hot water. Let sit for 3 minutes, stir, add any optional toppings and enjoy!

Note: These are the ingredients of my supercharged oatmeal mix. To make it a complete breakfast and more delicious, I definitely recommend adding 1/2 of a fresh or frozen banana either mashed up or sliced on top and mixed in. 1/4-1/2 cup of fresh or frozen berries are also an excellent add.

Breakfast

Super Charged Oatmeal Nutrition

So that recipes will give you 230 calories, which is a very light breakfast. But with those 230 calories you’ll also get 11 g healthy fat, 9g fiber, only 2g sugar, 8g plant protein, and zero cholesterol (obvi, it’s plant based, but I still like to say it) and only 7% of your days’ sodium. I challenge you to find a pastry that can deliver that well of a nutritional balance. Because it’s a little light on calories, I’d suggest topping your super charged oatmeal with one of these optional toppers. Not only will they make it a heartier meal, they will also add additional nutrition super-power.

• 1/2 Chopped Apple
• 1/2 Sliced Banana
• 1/2 cup Fresh or Frozen Berries
• 1-2 T Slivered Almonds
• 1-2 T Chopped Walnuts

Nutrition Benefits of Super Charged Oatmeal

You probably instinctively know these ingredients and this entire super charged oatmeal recipe is good for you. But let me take it one step further and let you know exactly why.

Oatmeal: Beta-glucan fiber is cholesterol lowering and immunity boosting. It’s high in fiber and antioxidants, as well as magnesium, which will help stabilize your blood sugar through the day by helping the body properly use glucose and secrete insulin.

Flax Seeds: High in fiber, lignans, alpha linolenic acid help boost your immunity and are also key players in the fight against cancer, particularly breast and colon cancer. Flax is the highest source of omega 3 essential fatty acid in the plant kingdom, which helps fight inflammation. Flax is also a phytoestrogen, helping to stabilize hormone levels.

Cinnamon: “once upon a time Cinnamon was more valuable that gold.” For sure – here’s why, it lowers bad cholesterol, blood sugar levels, and fights yeast and bacteria due to antifungal and anti-bacterial properties. It’s also shown to have an anti-clotting affect in blood and to boost cognitive function and memory.

Dried Goji Berries: These little berries are loaded with benefits including supporting immune function, protecting against cancer, stabilizing blood sugar and also helping with depression, anxiety and/or sleeping disorders. They also add great flavor and texture and come with 30% less sugar and twice as much fiber as more common dried cranberries.

Chia Seeds: The primary protein source of the ancient Aztecs, these seeds are loaded with protein, omega 3 fats, antioxidants, fiber and dense in vitamins and minerals. Because they “gel” in liquid, they may give this smoothie a thicker consistency.

Dried Coconut: Provide a rich flavor and are also high in MCTs and fiber, making this a very delicious breakfast. These MCT fats and the fiber also help add to why this dish is so satisfying.

Pepitas (Pumpkin Seeds): These seeds are slightly nutty and crunchy but also high in fiber, healthy fat, plant based protein, antioxidants and key nutrients like iron, zinc and magnesium.

Coarse Salt: This is an optional ingredient, and could be omitted if you’re on a sodium restricted diet. But I use coarse salt because it has more surface area than fine salt, you get more zing for your sodium buck. The mild salty flavor really adds to the satisfying aspect of this supercharged breakfast.

Fresh or Frozen Berries: Berries add color, flavor and texture to your super charged breakfast. And nutritionally speaking, your frozen berries are likely as nutrient dense as your fresh depending on how they were harvested. And berries are know to boast a wide panel of nutrition benefits, mostly due to their fiber and rich antioxidant profiles and potent phytochemical power.

Apple: High in fiber, they are very filling and the soluble fiber will help lower cholesterol. They are also considered very heart healthy do to antioxidants that prevent LDL cholesterol from oxidizing and inhibiting inflammation. High quercetin levels are also shown to boost endurance by making oxygen more available to the lungs.

Banana: Also high in fiber which helps regulate digestion, but also shown to lower blood pressure due to high potassium levels. Bananas and stronger bones? Yes! The high levels of potassium neutralizes high amounts of sodium in the diet, thus allowing healthy amounts of calcium to remain in the body. Bananas are also great source of B6 which serves numerous health roles in the body including fighting cardiovascular disease, type II diabetes, and obesity as well as strengthening immunity, cell formation and proper nervous system function.

Almonds/Walnuts: Nuts contain monounsaturated fat, which are heart healthy and will help you feel satisfied and keep you from overeating later. And the nutrient benefits of these two nuts specifically are vast; so let’s just say they contain the most nutrients in comparison to other nuts due to rich content of Vitamin E, Calcium, Phosphorous, Iron, Magnesium, Zinc, Selenium, Copper and Niacin.

Don’t Feel Like Mixing Your Own Super Charged Oatmeal?

I don’t blame you, there are quite a few ingredients in that mix. And when you’re buying in small quantities, they can get really expensive. I created single packets of the mix (great for travel) and also canisters of the mix (great for everyday). This saves you quite a few steps. You can enjoy the mix alone with some hot water, or top it with any of the fresh adds. And as I mentioned in the begging, I also often add a scoop of this mix to my morning smoothies to make them even more filling and health boosting. I also added it to my 5-Day Clean & Colorful Detox kit, which also comes with Super Smoothie Packets. That’s quite possibly one of the easiest plans to follow ever.

Whether you make your own super charged oatmeal, or use my mix, I hope you kick more ass everyday! Your commitment to your health matters, you deserve to be recognized for it!

Do you have any other favorite fast breakfast recipes? I’d love to hear about them!