Disclosure: This post is sponsored by The Quaker Oats Company. They are also offering a $500 “I Heart Quaker Oats” prize pack including a KitchenAid Mixer – see bottom of post for rules and details! No purchase necessary. Ends 3/7/18.
Growing up, oatmeal was a staple in our home during cold northeastern winters and it remains one of my favorite breakfast foods today. In fact, I regularly recommend it as a nutritious breakfast option to clients since it is such a good source of fiber. Most Americans fall short of the recommended daily intake of fiber. Adult women should consume at least 25 grams of fiber per day and men should aim for 38 grams of fiber per day. (For those over the age of 50 the recommendation changes to 21 and 30 grams daily, respectively.) Dietary fiber is found in plant foods like fruits, vegetables, nuts, beans, and whole grains like oats. Foods with fiber can help support digestive health by acting as an “intestinal broom” to help move things through the gut. Starting your day off with a bowl of oatmeal is a great way to help you meet the recommended intake for fiber.
If you follow me on instagram, you already know that oatmeal is one of my favorite breakfast foods! Other than the benefits of oats, I love that they are so versatile. I am always adding new toppings and flavors so that they are never boring. Some of my favorite oatmeal add-ins includes sautéed apples, bananas and peanut butter, berries and almond butter, or canned pumpkin and cinnamon. This chia berry swirl oatmeal recipe is sure to become a new favorite! Keep some frozen berries on hand and you’ll be able to whip up this recipe any morning you want a nutritious breakfast choice.
I really like this chia-berry swirl oats recipe in particular since it combines a familiar food like oats with a trendy foods like chia seeds. Like many other plant-based foods, chia seeds are a great source of fiber. In fact, the chia seeds in this recipe provide another 5 grams of fiber in just 1 tablespoon! Because soluble fiber may help slow digestion, combining both oats and chia seeds in this recipe means you’ll have the fuel you want to help get you through a busy morning at work.
Tell me, what is your favorite way to top your morning oatmeal??
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PinDescription
This chia berry swirl oats recipe constitutes a good source of fiber (at least 3g of fiber per serving), see nutritionals below for fat content. [Digestive Health Recipe]
Ingredients
- 1/2 Cup(s) Quaker® Oats (quick or old fashioned, uncooked)
- 1 Cup(s) water
- 1/2 Cup(s) fresh or frozen berries (use blueberries, raspberries and/or blackberries, thawed if frozen)
- 1 Tablespoon(s) chia seeds
- 1/4 Teaspoon(s) ground cinnamon
- 1/4 Teaspoon(s) ground ginger
- 1 Tablespoon(s) plain nonfat yogurt, Greek or traditional
- 1 Teaspoon(s) unsweetened coconut
- 1 Teaspoon(s) honey
Instructions
- In medium saucepan, bring water to a boil. Stir in oats. Cook uncovered over medium heat, 1 minute for Quick Oats, 5 minutes for Old Fashioned Oats, stirring occasionally.
- Place berries, chia seeds, cinnamon and ginger into blender or food processor container. Process until fruits are pureed. If mixture seems too thick, add water 1 tablespoon at a time to reach desired consistency.
- Swirl into bowl of cooked oats. Serve topped with yogurt, coconut and honey.
Notes
Recipe via Quaker Oats: Chia-Berry Swirl Oats Additional Nutrition Information for Recipe: Calcium: 15% | Vitamin D: 0% | Vitamin C: 20% | Vitamin A: 0% | Potassium: 8% | Iron: 20% | Thiamin: 15% | Magnesium: 40% | Whole grain: 40 g
Nutrition
- Serving Size: 1 Recipe
- Calories: 280 kcals
- Sugar: 11 g
- Sodium: 20 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 48 g
- Fiber: 11 g
- Protein: 10 g
- Cholesterol: 0 mg
I love protein balls!
★★★★★
Love to eat my Quaker Oatmeal with any type of fruit and nuts!
I love oatmeal bowls!
★★★★★
I like making oatmeal with maple syrup.
★★★★★
I love the instant Quaker Oats in the morning with some fruit on the top! 🙂
Awesome recipe… I love chia seeds
I love it best made in the microwave with a little water, then add milk and fruit before indulging. 🙂
This looks so good!
Yum
Oatmeal with fresh berries!
My fav way to eat Quaker oats is cooked oats with some fruit on top. Blueberries are very good but also bananas.
I can’t wait to try this recipe. I’ve been working w/ my doctor on being proactive in my health… lowering cholesterol and healthy eating, I struggle to meet the daily fiber dr set. Really love each of the ingredients, just never thought to put them together. I put this site in my Favorites and look forward to coming back often. (Thanks Vocal Point for the recipe link)
Oatmeal with cinnamon and fresh peaches!
I love to have my Quaker oats with cold milk, dry fruit, banana, nuts, chia seeds, flax seeds and sesame seeds.
★★★★★
I enjoy my oatmeal with dried cranberries, slivered almonds, chia seeds, brown sugar, and a splash of milk.
These chia berry swirl oats – delish!!
Yum!
I can’t wait for my red raspberries to fruit this summer so I can try this!
★★★★★
Often we have oatmeal for breakfast with dried cherries and honey.
Love Quaker oatmeal in the morning with fresh fruit and brown sugar!
★★★★★
That looks really good. I will have to try it!
Just read it. Will try it soon. Love oatmeal, it’s so versatile!!
I like to add maple syrup, apple chunks, and crumbled bacon. I also like a version with peanut butter, cinnamon, and raisins.