Why is breakfast important?
1. Reduce hunger cravings later in the day and reduce overall caloric intake
2. Starting the day off with a nutritious meal will set a solid foundation and you will be more likely to stick to healthy eating throughout the day
3. Improved energy, mood, and concentration
4. Kick start your metabolism and give your body the signal you are awake and to start burning calories
1/3 cup uncooked oats (not instant and not steel cut)
1/2 cup milk (almond, soy, or dairy)
1/3 cup plain non-fat Greek yogurt
Mix uncooked oats, milk, and Greek yogurt in a bowl, and place in the fridge overnight. Prior to putting in the fridge it will be a soupy consistency, but overnight the oats will absorb the liquid from the milk and yogurt causing it to expand and thicken by morning.
In the morning you can customize it with any nutritious add-ins of your choice. For added omega-3 and fibre try adding chia seeds or ground flax seed.
Here are some flavouring ideas I enjoy:
Banana Cocoa: add 1 tablespoon of coca powder, 1/2 a banana, and 1 teaspoon of honey (optional)
Banana Peanut Butter: add 1 tablespoon of peanut butter, 1/2 a banana, and 1 teaspoon of honey (optional)
Apple Cinnamon: add 1/4 cup of unsweetened applesauce, 1/2 teaspoon of cinnamon, and 1 teaspoon of honey (optional)
Blueberry Maple: add 1/4 cup of blueberries and 2 teaspoons of sugar-free maple syrup
Raspberry Vanilla: add 1/4 teaspoon vanilla extract, 1 tablespoon raspberry jam, and 1/4 cup of raspberries
Cinnamon Berry: 1 teaspoon of cinnamon, 1/4 cup of blueberries, 2 sliced up strawberries, 1 teaspoon of honey
Options: If I am making a mix with cinnamon, peanut butter, or cocoa powder in it, I find it better to add them to the mixture the night before and then just add the other toppings in the morning.
Those are some ideas to get you started, but feel free to get creative and come up with your own yummy but healthy options!
Email Michelle@CORE-Condition.com with some of your own unique creations or for more healthy breakfast ideas.
Michelle Roots BA KIN, CSCS, PES