Your doctor says that you need to eat something better than a donut and a cup of coffee for breakfast. The problem is you don’t have a lot of time in the morning to devote to cooking a really nutritious breakfast. Actually, there is a way to prepare something quickly, and get a nice round of fiber, protein, and essential nutrients in no more than five minutes.
Place a cup of oatmeal in a microwave proof container, along with just under two cups of milk. Microwave on high for two to three minutes, depending on the strength of your microwave. Remove from the microwave and allow the oatmeal to stand and thicken for a moment.
Toss in some fresh fruit. Get a little crazy and use more than one kind. Consider pairing sliced bananas, strawberries with a few blueberries. You get potassium, fiber, and a nice jolt of antioxidants, as well as plenty color and flavor.
Add some protein. A spoonful or two of plain yogurt will do just that. As a bonus, the yogurt will make the dish a little creamier.
Spice up the flavor. Adding a pinch of cinnamon will only enhance the other flavors you have going on, plus provide you with more essential nutrients. If you have to watch blood glucose levels, the cinnamon will also help transport that glucose into your muscles more efficiently, turning it into energy instead of it languishing in your bloodstream.
Go a little nuts. You will not only add taste and texture, but also a little more thiamin and a dose of Omega 3 to your breakfast. Walnuts are a great option, but you can also go with almonds, cashews, or pecans if you prefer.
Tips and Warnings
For best results, stay away from those packets of instant oatmeal. While convenient, they don’t have the nutritional punch of good old-fashioned rolled oats.
You can substitute cow’s milk for other products, like almond milk or soy milk. These options will add a little more nuttiness to the oatmeal, and also increase the nutrient content, without adding more cholesterol to your diet.
If keeping fresh fruit around is not an option, frozen fruit will also work well. Make sure to get the kind that does not have extra sugar added, if you need to control your blood sugar levels.