Health and Wellness
Problem: Brushing your hair in the morning is hit or miss, depending on your time crunch. Breakfast? Even less likely. If you do find the time, it will probably be an English muffin that will leave you feeling hungry long before the lunch hour arrives. Solution: Make your breakfast the night before. Overnight oatmeal! Why is oatmeal the wonder breakfast food? Of all the whole grains, oats have the highest amount of soluble fiber. Oatmeal also contains insoluble fiber, which stays in the stomach longer, which means you feel fuller for longer. Fiber also offers health benefits. The fiber in oatmeal may be able to decrease low-density lipoprotein (LDL) cholesterol, or “bad cholesterol,” by 10 to 15%. Fiber may also decrease the risk of high blood pressure and cardiovascular disease.
Another big plus is the low cost of oats, especially when you buy them in bulk. Individual servings of oats can cost more, so look for a larger bag, box or bin. Unopened or resealed oatmeal can last in your pantry for as long as two to three years. There are three popular types of oats. Here’s the scoop on making your selection:
As a general rule, the less processed the oats are, the more fiber they contain and the more health benefits can be gained from eating them.When you’re ready for a healthy breakfast, this recipe makes four breakfast- or snack-sized servings. Ingredients: 2 cups rolled oats (not instant or quick cooking) 2 cups low-fat milk or unsweetened soy, almond or coconut milk 1 teaspoon lemon zest 1/2 teaspoon vanilla extract 1/4 cup chopped pecans or walnuts 2 sliced apples or bananas and/or your choice of a sprinkling of dried, chopped apricots, cherries, blueberries or cranberriesDash of cinnamonCombine oats, milk, lemon zest and vanilla in a medium bowl. You can leave the mixture in the bowl or scoop it out into four individual portions or containers. You can either add your fruit on top now or wait until you are ready to eat. Cover your prepared oatmeal and let it sit in the refrigerator overnight (next to all your other healthy fridge foods, of course!). When you’re ready to eat it in the morning, unwrap it and add the cinnamon, fruit, nuts and/or other garnishes for more flavor and texture (no heating required!). Try using different milks and fruit and nut combinations to switch up the flavor. You can even drizzle with almond or peanut butter or add a dollop of low-fat Greek yogurt for extra protein. Don’t want to miss a crumb of Quick Bites? Check out our Quick Bites archive for extra servings of our healthy cooking videos and articles.
SIGN IN to share your comments or REGISTER today to become a Connect member.
I have been OBSESSED with overnight oatmeal, but I haven't tried it will apples! Good tip.
I am definitely going to try this! A great way to start my morning for those "on the road by o'dark thirty for travel sports" days!
I love the idea of no-cook oatmeal. I had no idea you could do that! Guess what I'm having for breakfast tomorrow?
Who knew there were so many options?
A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association. © Copyright 2019 Health Care Service Corporation. All Rights Reserved.
Telligent is an operating division of Verint Americas, Inc., an independent company that provides and hosts an online community platform for blogging and access to social media for Blue Cross and Blue Shield of Illinois.
File is in portable document format (PDF). To view this file, you may need to install a PDF reader program. Most PDF readers are a free download. One option is Adobe® Reader® which has a built-in screen reader. Other Adobe accessibility tools and information can be downloaded at http://access.adobe.com.