Oatmeal is often a breakfast staple this time of year and for good reason. It fills you up, keeps you warm, and for me, is definitely associated with chilly winter mornings as a child.  I have to admit, since moving to a warmer climate, I haven’t had oatmeal as often this “winter” but it is still something I eat on a regular basis.

Oats are a healthy option for breakfast because they contain fiber (both soluble and insoluble), protein, are 100% whole grain and contain a whole slew of minerals.

Picking the Oats:

• Steel-cut oats are best  - they are the whole oat groat which is then cut in pieces instead of flattened meaning it takes longer to digest which helps you feel full longer. They are essentially the least processed form of oats and are sometimes called Irish Oats. They do take longer to cook, but result in a chewy oat.
• Rolled, Quick or Instant Oats are also good choices.
• Instead of using the flavored packets which contain hydrogenated oils, corn syrup and a ton of preservatives, try making your own and topping it as you like! You can even make a big batch to eat throughout the week.

Topping Ideas:

• Nut Butter: Peanut, Almond, Cashew, etc.
• Sweeteners: Maple Syrup, Honey, Agave, Brown Sugar, Stevia, etc.
• Cinnamon, Nutmeg, etc.
• Fresh or Frozen Fruits
• Shredded Coconut or Coconut Oil

Ways to Add Protein:

• Nut Butters
• Greek Yogurt
• Egg
• Protein Powder
• Milk

• Banana Custard Oats from The Healthy Everythingtarian
• Powered Up Pumpkin Oats from Pinch of Yum
• Overnight Oatmeal from Whole Foods
• Butter Toffee Oatmeal
• Baked Oatmeal from Budget Bytes

What do you put in or on you oats? 

I love big salads.  They are a great way to get in tons of fresh veggies, good fats and protein and they don’t weigh you down like heavy meals can. They are energizing and always make me feel great!

In order to make a salad filling enough for a meal, though, you’ve got to be sure that you incorporate the right mix of ingredients: lots of fiber-filled fresh vegetables, lean protein, healthy fats and a combination that tastes great!

My Tips for Building a Healthy Salad: 

Green Base: I like to have a few varieties of greens – something crunchy and something dark!

• Romaine
• Arugula
• Spinach
• Herb Salad Mix
• Dark Greens (Kale, Chard, etc.)

Veggie Toppings: 

• Cucumbers
• Peppers
• Carrots
• Cabbage
• Tomatoes
• Onions
• Zucchini
• Roasted Veggies (Squash, Sweet Potato)

Protein/Fat/Flavor Toppings: 

• Lean Protein: Beans, Chicken, Fish, Tofu, Eggs, Cottage Cheese
• Healthy Fats: Avocado, Nuts, Hemp Seeds, Olives
• Flavor: Cheese (I like to use a really flavorful cheese like Feta, Goat, Blue, etc), Fresh Herbs, Fresh or Dried Fruits

Dressing:

• Bottled Dressing (like Annie’s or some of the other organic/natural brands)
• Simple: drizzle of olive oil, squeeze of lemon, salt & pepper
• Favorite Vinaigrette: chopped shallots + olive oil + lemon juice or vinegar + mustard + salt & pepper