Morning Oats
Do you ever eat breakfast and feel your stomach rumbling soon after? One cause of this may be the content of your breakfast. A slice of toast with butter and jam may leave you full for less time than some other choices. Of course, there is absolutely nothing wrong with toast for breakfast— we are offering an option for those unsure of how to adjust their breakfast for longer satiety.
Steel cut oats and rolled oats are a longer lasting carbohydrate source than white toast, cereal, and other possible choices. They can leave you feeling more satisfied and less ravenous when it comes time for lunch. Adding a protein and fat source, such as peanut or almond butter can make it even more balanced and satisfying! Some clients of ours even enjoy stirring in a protein powder.
Instructions:
1. Cook your oats of choice in your liquid of choice. We use almond milk in our house, but also love oat milk. For a more soupy consistency, make sure to add extra liquid! Your oats will expand as they cook and you may end up with a thicker oatmeal than you expected. You can add more liquid after cooking, but there’s something about a piping hot bowl of oatmeal that makes the front end effort worth it. Check the directions on your oats and experiment with the cook time. You may find you enjoy your oats more or less cooked than the package specifies.
2. Put your oats in a bowl, add frozen berries, and nut butter of your choice.
3. Wait until your berries thaw to eat your meal. This is a great breakfast for taking to work or school, because the transit time allows for the berries to thaw and you end up at work with a ready-to-eat breakfast that can hold you through until lunch!
Note: Remember to listen to your hunger cues. A more complex carbohydrate will still have trouble keeping you full if you’re not eating enough and trying to appease the diet culture “shoulds”. See what feels right in your body and how your hunger levels respond during your day. We have intentionally left out amounts to cook and eat, as this is highly individual and so many factors go into the meal that feels “right.” Your body size, activity level, point of your menstrual cycle (if you have one), age, and so much more are all factors in what your body needs for fuel. Listen for your body’s cues, even if you are struggling to hear them today.
