Oats – Superfood
Oats are low in calories and high in protein and fiber. They are an excellent source of complex carbohydrates which your body needs in order to sustain energy. They are also a rich source of thiamine, iron, selenium, and contain phytonutrients that help reduce heart disease and some forms of cancer. They also help lower cholesterol.
Blueberries – Superfood
Blueberries are one of the three major superfoods (along with spinach and salmon). They contain more powerful disease fighting antioxidants than any other fruit or vegetable. They also have some anti-aging benefits. If you eat one cup of blueberries daily, the increased level of antioxidant play an important role in prevention of cardiovascular disease, diabetes, senility, cancer, and degenerative eye diseases.
Walnuts – Superfood
Walnuts are the flagship superfood nut. They are one of the few rich sources of plant derived omega-3 fatty acids. They are rich in plant sterols, which help lower cholesterol levels. They are also a good source of fiber, protein, folate, and vitamin E. Finally, they are the nut with the highest antioxidant activity.
This oatmeal keeps you full for hours and it is packed with many great foods to boost your health. It is a great “make ahead” breakfast that you can just keep in your fridge and reheat whenever you want some. It would also make for a great healthy dessert if you added some dark chocolate chips!
1 cup rolled oats
1/4 cup walnuts, chopped
1/2 tsp baking powder
3/4 tsp cinnamon
Pinch of salt
1/4 cup maple syrup
1 cup milk
1 large egg
2 Tbl butter, melted
1 tsp vanilla extract
2 ripe bananas
3/4 cup fresh blueberries
In a bowl, combine oats, 1/2 of the walnuts, baking powder, cinnamon, and salt. Set aside.
In another bowl, mix together milk, egg, 1 Tbl of butter, maple syrup, and vanilla.
Spray a baking dish with non stick spray and place bananas in a single layer of the bottom of the dish. Sprinkle with half of the blueberries. Pour oat mixture over the top of the fruit, making sure it is an even layer. Drizzle milk mixture over the top of the oats. Make sure to distribute it evenly. Sprinkle remaining blueberries and walnuts over the top.
Bake the oatmeal for 35-40 minutes, until the top is golden brown and the oats have set.
Remove from the oven and pour the remaining 1 Tbl butter over the top and serve!
*** This oatmeal can be reheated and eaten throughout the week!!
I used this book as a reference when researching the benefits of the superfoods in this recipe. If you are interested in learning more about them, this is a really great book to read! It has some amazing recipes, tips, shopping lists, and information that will put you on a really healthy track!