"Keeping it Simple : Loaded Oats" - Barista Babe Feature Kelsey Wetzel
YOU'RE ONLY 5 MINUTES AWAY FROM THIS BOWL OF WARM, COMFORTING, & HEALTHY DELICIOUSNESS
SO...WHAT'S ALL THE HYPE ABOUT?
In my opinion, oats are the perfect go-to. They're quick/easy to prepare and extremely versatile. Oats can be prepared on the stovetop, in the microwave, or soaked overnight in the refrigerator for a quick, delicious, pre-made brekkie. You can even bake them into muffins or bars in the oven for a nutrient dense, handheld breakfast on-the-go! You can top them with just about anything - make them sweet or savory, add protein powder to make "proats", or even blend them into flour for some healthy baked treats or pancakes. I'll be testing out some recipes very soon for you all, but in the mean-time, let's stick with a quick - microwave friendly - oat recipe you'll love.
1 Packet of 100 Calorie Better Oats Maple & Brown Sugar or 1/3 Cup Rolled Oats + 1 Packet of Stevia
1/2 TBSP Organic Peanut Butter (Natural PB should only contain 1-2 ingredients : Peanuts & Salt)
Berries of Your Choice : Totaling 1/2 Cup
1 TSP Cinnamon (You can also add Nutmeg or Pumpkin Pie Spice)
1 TSP Hemp Hearts or Chia Seeds
If you are using a packet of 100 Calorie Better Oats - Follow the instructions on the packet to cook your oats.
If you are using Rolled Oats - Add 1/3 cup oats + 2/3 cup water to a microwave safe dish (make sure your dish is fairly deep so that your oats don't spill over in the microwave). Microwave for 1 minute, stir, then microwave for 1 more minute. If you find that your oats are still too watery, stir and microwave at 30 second increments until you reach desired consistency. Add 1 packet of stevia and mix well!
Once the oats are finished cooking, top with your berries, hemp hearts/chia seeds, peanut butter, and cinnamon.
Yes, it's really that simple, and THAT delicious!
LET'S TALK NUTRITION:
Okay, so we know oats are super versatile and pretty tasty when you add all those delicious toppings (especially peanut butter - am I right?) but what makes them "healthy"?
Oats are a whole grain carbohydrate source, which places them into the category of complex carbohydrates. Complex carbohydrates contain more fiber, and are digested and absorbed at a slower rate than simple carbohydrates (ie. white bread, cereal, juice). Because complex carbs are digested and absorbed more slowly in your GI Tract, you will feel full and satisfied for a longer period of time after consuming them.
Oats are a great source of soluble fiber. Soluble fiber attracts water and turns into a gel-like substance during digestion (similar to how your oats form once you've added water to them). The gel-like substance that forms in the GI Tract can help regulate the way food moves through your digestive system, aiding in nutrient absorption and potentially aiding in glycemic response. A diet that is high in fiber may also benefit your colon health. Your Microbiome (AKA your "healthy gut bacteria") may benefit from sources of soluble fiber. Your Microbiome is responsible for producing certain vitamins, short-chain fatty acids (that are difficult to obtain through your diet alone), and a number of other substances that are beneficial to your body. Soluble fiber can aid in the production of these substances in the GI Tract - keeping your gut health on track!
Lastly, consuming oats (and foods similar to oats that contain soluble fiber) may benefit your Cardiovascular Health. Studies show that consuming a diet high in soluble-fiber may decrease Low-Density Lipoprotein - LDL (AKA bad cholesterol) levels and overall cholesterol levels. It is thought that soluble fiber may have the capability to bind with cholesterol particles in the GI Tract before they are absorbed - resulting in an overall decrease in blood cholesterol levels.
Now that we've covered all of the health benefits of these delicious little flakes of heaven, let's talk about their macronutrient profile.
MACRONUTRIENT BREAKDOWN :
Total Macros for Recipe Using 100 Calorie Better Oats: 205 Calories : 6 P / 28 C / 8 F : 7 Grams of Fiber
Total Macros for Recipe Using Rolled Oats + Stevia: 216 Calories : 6 P / 32 C / 8 F : 6 Grams of Fiber
*If you're looking to boost the protein content of your oats - Add 1 scoop of a protein powder of your choosing! I use Arbonne Vegan Protein Powder in all of my protein-powder based recipes! It bakes up very well, and has a far less gritty texture than most vegan powders I've tried.
Well, that's a wrap! I am so excited to begin my journey blogging with you all. Thank you so much for your continued support and kind words, it truly means the world to me. Here's to many more blogs in the near future!
- Kelsey Wetzel