Quick Raspberry Oats
I read about the new oatmeal being offered at McDonalds. When compared to other items at McDonalds, this option does have whole grains (oats), 5g of fibre and 5g of protein… but 32g of sugar!
I know some people think they don’t have time to make their own oatmeal or breakfast, but honestly it takes less than 3 minutes to make it yourself. And you don’t even need a microwave or stove. Oats can soak in milk/water for just a few minutes or overnight and be ready to eat. When you make it yourself, you are loaded up with 12g of fibre, 9g protein and half the amount of sugar – and the sugars are coming from all natural sources (amounts based on the ingredients listed below).
I made Ian a bowl of overnight oats last night, but forgot to make one for myself to have after my workout in the morning. So at 6:30 this morning, I decided to make myself a bowl and see how it would turn out a couple of hours later. It was a success! This means that you could throw everything together in a bowl and let it sit while you showered or got dressed and then eat it before heading out the door, or take with you to eat later. I do like it sitting overnight a bit better, as the flavours have more time to meld together. But this way I had a super breakfast ready and waiting for me when I got home from doing my workout – weights and a quick 2 mile interval run (1 mile at 8:54min/mile, with increased speed at 1/2 mile to 7:30min/mile; last mile at 8:34min/mile, increased speed at 1/2 mile). Did you notice how I sneakily added in my workout routine from this morning?
- 1/4 cup quick oats
- 1/2 tbsp psylium fibre (added fibre)
- 1/2 tbsp chia seeds (provides omega, protein & hydration)
- 1 tbsp raisins
- generous sprinkling of cinnamon
- dash of pure vanilla extract
- 1/2 cup unsweetened soy milk (or any milk)
- 1/2 cup water
- 1/2 banana
- 1/2 cup raspberries (I only had frozen)
- Mash the banana. Combine all the dry ingredients and then add the milk/water combination (or extra milk instead of the water). Mix together nicely with a fork.
- Place in fridge covered for a few minutes, hours or overnight.
- Add any additional fruit or nuts when you take it out to eat.
I added strawberries to mine (can’t get enough berries). This honestly takes less than 3 minutes to put together, tastes so good and fills the belly for a l-o-o-n-g time.