Today, we are going to discuss toppings. Not brown sugar, blueberries or raisins. We’re talking about the undercover guys. The toppings that add extra nutritional punch to oatmeal, but no flavor. You can easily add these babies to any oatmeal bowls and continue on your day (it’s cool because you know your oats are pumped up). 💪😎
More fiber, omega-3s and protein is found in these oatmeal options. The benefits of dietary fiber are enormous. Fiber is well known helping to lower cholesterol and reduce risk for heart disease and diabetes.
Protein is one of the building blocks for your body. Consuming carbohydrates with protein can help slow digestion of carbs and keep you full longer.
Use all four, add a few or just use one at a time. Either way, we hope we’ve added new toppings to your oatmeal game.
We have used them in various recipes and in our pancake mix. The seeds pack fiber, ALA omega-3s and an antioxidant: lignan. Both ALA and lignans are anti-inflammatory, and the ALA can aid in lowering cholesterol. The seeds are brown, golden or ground. The body can digest the seeds easier in ground form. However they keep a longer shelf life in the whole form. In addition, eating the seeds whole may help lower “bad” (LDL) cholesterol.
They also provide a boost of fiber, and they are a complete protein source. Chia seeds also pack the omega-3 ALAs, which the body cannot produce on its own and only obtains from food sources. The seeds can also help you stay hydrated. Have you ever seen one after it has soaked in a liquid? It has a little gel-like bubble around the seed. They are great at absorbing water; this can help you fuel and hydrate for a workout. The seeds also come in various colors.
Another complete protein seed to pump up your bowl. Hemp seeds contain both omega-3s AND omega-6s. Even more, Manitoba Harvest states that “hemp foods also contain magnesium, fibre, iron, zinc, and phosphorous.”
Yep, we are including an item commonly fried and eaten with ketchup or salsa. Add the whole egg or just the white (we suggest the whole) near the end of cooking the oats for egg-xtra goodness. One egg contains 6 grams of protein, all 9 essential amino acids and choline. Choline helps with normal cell function and transporting nutrients within the body. As a bonus, adding an egg to oatmeal bumps up the fluff and volume factor. More food, less guilt, heck yeah!
What are your favorite health-FULL toppings to add to Coach’s Oats?