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??Print
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]
- 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
- 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.
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
- 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