Begin your day with a warm bowl of oatmeal! Preparation can begin the night before to make for a quick, easy and nutritious oatmeal breakfast. The chia seeds are an excellent source of omega 3 fat and the nut butter will add more healthy fat and a good amount of protein which will help to increase satiety. Enjoy!
Ingredients
1/2 cup old fashioned oats
1 T chia seeds (optional)
Sweetener of choice
Dash of salt
2 T smooth nut butter of choice
1/4 cup milk of choice
Directions:
The night prior or at least one hour prior to eating, combine the oats chia seeds, sweetener & salt. Mix well.
Melt the nut butter in the microwave and pour into the dry mixture and mix well. Add the milk and refrigerate at least an hour (or overnight).
Microwave mixture for 60 seconds or broil on high in toaster oven for 5-7 minutes until golden brown.
Nutrition Facts (Per 1 Serving):
Calories: 425
Total Fat: 22 g
- Saturated Fat: 3.4 g
Cholesterol: 3 mg
Sodium: 175 mg
Potassium: 151 mg
Total Carbohydrate: 42 g
- Dietary Fiber: 11 g
- Sugars: 7 g
Protein: 18 g
Good source of Vit E, Folate and Niacin
It’s Your Health. It’s Your Life. Make That Change!
Here is an easy egg & potato recipe to start your day. Eggs are an excellent & inexpensive source of high quality protein. Each has about 80 calories & 7 grams of protein. They are a great source of vitamins A & D, iron, the carotenoids, lutein & zeaxanthin (help to reduce risk age-related macular degeneration) & choline (helps improve brain function). The most common question that we get about eggs is, “But, don’t they raise cholesterol?”. To answer that, the most recent research has found that egg consumption is not associated with an increase in cholesterol levels. Actually, a diet lower in saturated fats is a more effective recommendation for the prevention & treatment of high cholesterol. Thus, it is more important to limit the high saturated fats foods that are commonly served with the egg (bacon, sausage) or cooked with the egg (butter) than the actual egg. Prepare your eggs without fat (boiled) or use non-stick spray or olive oil when cooking to help keep saturated fat intake low.
