Intro: Healthy, Hearty, Quick and Delicious Breakfast Packed Full of Nutrients
Hello fellow healthy eaters and breakfast lovers (and breakfast haters too),
The cliche statement "breakfast is the most important meal of the day" is actually true. Typically, the most intense part of your day will be in the morning hours, and unfortunately, most people choose to spend this very important part of their day without supplying their body with the correct healthy nutrients that are vital to being productive, active and focused. Many people go the whole morning without eating anything at all (bad, bad idea)!
The most common excuse is "I hate breakfast" or "I have no time in the morning". The result: you spend your morning starving, not very well focused, and anxiously awaiting lunch. After having a huge lunch, your body reacts by going into the post-lunch dip! You feel drowsy, and exhausted.
This instructable will remedy this! It will show you how easy, quick, and simple it is to have a delicious breakfast that is guaranteed to keep you feeling energized throughout the morning and into the afternoon.
And did I mention that it is very cheap, barely takes any time, and very easy?
Step 1: Get Your Ingredients
The main component of this delicious breakfast is oats. Oats are very cheap, healthy, tasty and packed full of nutrients like protein and fiber, and are known to have many health benefits, like lowering your cholesterol, and many other benefits that are beyond the scope of this instructable.
But oats alone are kind of boring! So here are the ingredients that we will be using:
Oats: get the organic kind from a health store or from those dispensers in your grocery store. They are very cheap. I buy them in bulk.
Walnuts: the most expensive ingredient, but you don't need much. Walnuts are probably the best nuts you can have, and they are known for their health benefits. They also do a great job at making you feel full.
Raisins: I personally don't like dark raisins, but I love yellow raisins. Raisins are cheap, and they also have good health benefits. I like them because they add a little natural sweetness and are tasty.
Dry Blueberries: considered a superfood, and have many health benefits. They are cheap as well.
Sugar (regular sugar and brown sugar): I know that sugar is not exactly healthy, but a small amount will add to the taste, and natural sugar is not bad for you. I use a small dash of brown sugar and a small dash of regular sugar. You can also use honey. Avoid using artificial sweeteners.
Cinnamon: a healthy and tasty seasoning, with known health benefits as well. And who doesn't love cinnamon?
Step 2: Mix 'Em Up!
First, heat up some water to boiling temperature. I use a tea kettle on the stove, but you can also microwave the water in a microwave-safe cup (I do that sometimes when I am at the office, I microwave a coffee mug full of water for 2-3 minutes).
In a non-plastic bowl, add the following (quantities are rough estimates, and feel free to improvise):
- About 1/2 to 3/4 cup of oats (oats expand so don't use too much, if I use 1 cup of oats, I'll barely be able to eat the whole thing, and I am a guy who can eat a lot!)
- A small handful of walnuts, make sure you break them up by hand into smaller pieces if you're using walnut halves. I typically use the equivalent of 4-5 walnut halves
- A small handful of raisins. I typically use what amounts to 10-20 raisins
- A dash of sugar
- A dash of brown sugar
- A sprinkle of cinnamon (I love cinnamon so I use it generously)
Step 3: Add Water, Mix Well, and Let It Cool
With the ingredients in the bowl, add the hot water. Add enough to cover the whole thing. Remember, the oats will absorb the water so make sure everything is covered then add some more. I don't like mine very dry, so I usually add a little more water than usual.
Mix very well, make sure all the cinnamon and sugar is mixed in, as well as the nuts and other ingredients. I just use a spoon to mix everything up.
Your breakfast is now very hot. Let it cool for a while.
Tip: In the morning, after I add the water, I put the bowl in the freezer! By the time I brush my teeth and put my clothes on, my food is at the perfect temperature! If you think you're going to leave it in the freezer for more than a few minutes, then I suggest leaving it in the fridge. About 7-10 minutes in the fridge is enough. Otherwise just let is sit on the counter. I am guessing that'll take around 15 minutes or so.
Step 4: Enjoy It!
After your breakfast cools down, go ahead and enjoy it!
I don't have much time in the morning, so I typically eat a spoonful here and there while getting ready. By the time I am ready to head out the door, I am done with my breakfast!
Note: after finishing your meal, rinse your bowl, even if you have a dishwasher. I discovered that when that goop dries, it is kinda hard to clean. Rinsing the bowl quickly will do.
Step 5: Tips and Suggestions
If you don't have much time in the morning, like myself, here is a tip: mix everything up the night before! Since this is all dry food, you can simply mix it up the night before (no need to refrigerate), and the next morning all you have to do is add the hot water, mix, cool, and eat!
If you would rather eat at the office/school: you can mix the dry ingredients and take them with you in a Tupperware. At the office, use a clean mug to heat up water in the microwave for 2-3 minutes, then add the water, mix, cool and eat!
Improvise: the ingredients listed here are by no means the only ones you can sue. If you don't like something, skip it. If there is something you like, add it! I sometimes add honey instead of sugar. You can also add a dash of flax (it is supposed to be good for your digestive system). Soon, I am going to experiment with using almonds instead of walnuts. Also, use a different spice if you don't like cinnamon.
Share Your Recipes: if you have any good suggestions for alternative recipes/ingredients, please tell me in the comments!
Enjoy. I eat this pretty much every day and I can really tell a big difference in my energy level and quality of my day.