On a cold rainy day, a breakfast smoothie doesn't sound as appealing as something hot. This hot breakfast idea hits the spot and is ready in 7 minutes. Have these healthy staples on hand to whip up this balanced breakfast and keep your hunger at bay for hours!
This 7-minute breakfast bowl has steel-cut oats sprinkled with chia seeds and pepitas, topped with a fried egg, blueberries, and sliced tomato. The best thing about this hot meal is it's a balanced breakfast. When you eat carbohydrates, protein, and fat in a meal, you stay full much longer. Let's break it down.
Steel Cut Oats are a high-quality complex carbohydrate with a good amount of fiber and protein. Complex carbohydrates aren't as refined as simple carbs and keep you full longer.
Your body uses a complex carb over a long period of time instead of burning it quickly like a donut. That alone makes these quick-cooking steel-cut oats a good option to have on hand, plus they don't have any sugar like most instant oatmeal.
This well-balanced complex carbohydrate is a winner for sure.
Chia seeds, you may know, are a favorite of mine for two reasons: their nutritional content and the fact they are a great way to add fiber to your diet.
Chia seeds are high in Omega-3, and Omega-6 fatty acids, B vitamins plus contain protein and calcium. This superfood is worth its weight in gold, and you get a big fiber punch too.
Fiber is hard to eat enough of, even if you eat salad all day, so 4 grams of fiber per 1 tablespoon helps get the recommended minimum 35 grams of daily fiber.
Read more about ways to use chia seeds in your diet.
Pumpkin seeds, also known as Pepitas, are a good source of protein and minerals. Sprinkle them on salads, in yogurt, or soups for added crunch and nutrients.
I added a fried egg to this breakfast idea for the fat and protein. Fat leaves you feeling full longer, and healthy fats are needed in your diet. Spray the pan with a little olive oil and cook the egg on both sides with a broken yolk.
I had blueberries on hand, but you could make this breakfast with any fresh fruit. This way, some sweetness is added and probably needed since the oatmeal is unsweetened. Blueberries are an excellent source of several vitamins and antioxidants and are anti-inflammatory.
The tomato adds color and more vitamins and antioxidants. Plus, it would be best if you ate a variety of vegetables daily, so starting with breakfast, gets some vegetables eaten early in the day.
Try this fast, hot breakfast when you need something to keep you full for a long time. The balanced carbs, fats, protein, and fiber make it easy not to feel hunger two hours later.
Until next time
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