Recipe: Fiber-full Blueberry Cinnamon Oats

Have you ever heard that breakfast is the most important meal of the day? There may be some truth to that! Breakfast sets the tone for our energy levels and metabolism throughout the day, allowing us to function at our best. However, with busy mornings and crammed schedules, it can be challenging to find a quick, healthy breakfast option to provide morning fuel. Enter oatmeal – a simple, delicious, and nutrient-dense breakfast option that has been enjoyed for centuries!

Oats are a whole grain packed with fiber and essential nutrients. Oats alone contain soluble fiber, which dissolves in water to form a gel-like substance to help slow digestion and promote feelings of fullness.¹ Soluble fiber is known to promote healthy cholesterol levels by binding to bile acids within the intestine to remove them from the body.² Insoluble fiber, alternatively, can help prevent constipation and promote regular bowel movements.¹

To increase the fiber content of oatmeal even further, consider topping it with fruits or seeds. This recipe contains about 15 grams of fiber from oats, hemp, chia, flax seeds, and frozen blueberries. In general, women and men under 50 years of age need around 25 and 38 grams of fiber, respectively. After 50, the requirements for women and men decrease slightly to around 21 and 30 grams per day, respectively.¹ It is often recommended to increase fiber intake rather gradually; therefore, some may benefit from choosing one or two of the included seeds rather than all three, depending on your usual intake.¹

Fiber-full Blueberry Cinnamon Oats

Serves 1

Ingredients:

• 1/4 C old-fashioned rolled oats, dry
• 1/2 C + 1 Tbsp water
• 1 Tbsp ground flax seeds
• 1 Tbsp chia seeds
• 2 Tbsp hemp seeds
• 1 Tbsp brown sugar
• 1/3 C frozen blueberries
• To serve: cinnamon, to taste

Directions:

1. Add oats and 1/2 C water to a microwave-safe dish, then heat for 1 minute. Remove from microwave and stir.
2. Add ground flax, chia, and hemp seeds to the dish along with 1 Tbsp water. Stir until combined. Return to the microwave and cook for one minute.
3. Add brown sugar and blueberries to the dish. Stir thoroughly, then microwave for an additional 30 to 45 seconds or until blueberries have thawed.
4. Sprinkle with cinnamon as desired, and enjoy!

Swaps:

• For the blueberries: raspberries, blackberries, or strawberries

Sources: (optional)

1. https://www.healthline.com/health/soluble-vs-insoluble-fiber
2. https://www.health.harvard.edu/blog/fiber-full-eating-for-better-health-and-lower-cholesterol-2019062416819#:~:text=Soluble%20fiber%20becomes%20a%20thick,(which%20lowers%20cholesterol%20levels).