Healthy Banana Oatmeal

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Done with my healthy breakfast ! What else it could be than an easy banana oatmeal with blueberry, banana and chia seeds topping.  You can get as creative as you want with the toppings of your choice. Mashing the super ripe banana is the key to oatmeal-The whipped method produces a really creamy bowl of oats. The bananas basically disappear, so there are no chunks. Since banana is an emulsifier of sorts, this method suspends the oats into a thick, creamy consistency and the whole bowl is sweeter because the banana’s sweetness permeates throughout. Also, I make it point to add chia seeds- these tiny seeds are a pack of powerful nutritional punch.

Few benefits of Chia seeds: 

Chia seeds are rich in omega 3 fatty acids, high in antioxidants, have 40% fiber, by weight, makes them one of the best sources of fiber in the world.

Almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10-12 times their weight in water. Fiber also has various beneficial effects on health.

Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.

These seeds really are an excellent protein source, especially for people who are vegan and eat little or no animal products.

Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.

In a nutshell : Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. So I try to incorporate them in most of my meals.This is one of the recipe from my ‘Easy Get- Lean Plan.’

Ingredients:

  • 1 ripe banana, mashed
  • 1/2 C rolled oats (or 1/3 C if you want to add a lot of toppings)
  • 1/2 C almond milk (or dairy substitute – again, use 1/3 C if you want to add a lot of toppings)
  • 1/2 tsp. cinnamon
  • 1/2 a banana, sliced
  • Toppings as desired (berries, chia seeds, ground flaxseed, nuts/seeds, coconut, nutmeg powder)

Instructions:

  • Mash a ripe banana into a microwave safe bowl.  Ripe banana makes it nice and sweet (the riper the banana, the sweeter it is!) and gives it a fine texture!
  • Heat almond milk in a saucepan. Add ½ C rolled oats. Stir it for 2 mins.
  • Add mash banana into the pan. Keeps stirring until oats starts to boil.
  • Oats will take about 5 minutes on medium heat from start to finish to fully absorb the liquid.
  • Turn off the Stove and let it sit for 2mins.
  • Pour the Oatmeal into a large bowl and top it with desired fruits & nuts (banana, blueberries, raspberries).
  • Sprinkle chia seeds and cinnamon powder.
  • You can drizzle maple syrup if you desire more sweetness; Enjoy !

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The easy version : If you want you can microwave on high for 2 to 3 minutes, stopping once halfway through to stir. If applicable, stir in any frozen berries at the halfway point. Fresh fruit can be added once the oatmeal is finished cooking.

 

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