So after having a fantastic summer holiday, it’s time for the kids to head back to school!
With that means early morning routines, packed lunches and getting them ready for the school bus or drop off.
With a hectic morning, simple, super breakfasts are a good way to start the day! Oats have been a staple on the breakfast table for a long time, but by adding sugar to our breakfast, our super breakfast turns into something as bad as fruit loops.
Oats is the ultimate “Superfood” when it comes to your metabolism. Packed with soluble fibre, the impact on glucose and cholesterol can’t be beaten!
Unfortunately, oats have been thrown by the wayside recently with the re-emergence of low-carb diet trends like the Paleo Diet, Atkins and Slow-carb.
In addition to breakfast, it makes an excellent snack or quick dinner in a pinch. It’s hard to make soluble fibre sexy, but my aim is to do just that!
Foods with soluble fibre for are essential for the regulation of cholesterol and glucose. By definition, fibre is a non-digestible food component with physiological effects on humans. These physiological effects are beneficial to our bodies and range from optimal metabolism to healthy bacteria.
The FDA recommends between 20 and 30 grams of fibre per day, but most Americans aren’t eating half of that!
There are two types of fibre: soluble and insoluble. Insoluble fibre is the form most commonly found in vegetables. Celery strings and kale stems are good examples. Its primary purpose is to create “matter” or “content” to move through our digestive systems — if you get my gist. While it’s incredibly important for a multitude of reasons to eat a variety of fruits and vegetables, insoluble fibre from just vegetables is not enough for maximal health. It’s not sufficient!
How do we get enough? Eat both insoluble and soluble fibre. Soluble fibre is named for its ability to absorb water. As it moves through the GI tract, it begins to swell and skims the lining of your intestines — resulting in an effective intestinal cleansing.
Soluble fibre is found in oatmeal, lentils, beans, nuts, flaxseed, and psyllium, to name a few examples. It is also found in fruits high in pectin, such as apples, citrus, and berries. Whole grains also provide soluble fibre, but they aren’t essential to meet your body’s needs. They are, however, packed with vitamins and minerals that are stripped away in processing to make “white” grain products.
A solid base recipe is key! You want equal parts oatmeal and liquid (½ cup each). I prefer a milk variety, but it can also be made with water. If you are looking to optimise glucose, triglycerides or total, LDL, and HDL cholesterol, add a boost to the template by adding one tablespoon of each chia seeds, flaxseed and psyllium husk. Add oats and liquid to a saucepan, bring to a low boil, and then reduce heat and occasionally stir until all liquid absorbed. Add chia, flax and psyllium at the end of cooking. This base recipe is about 300 calories and 16g of fibre. We aren’t playing around here!
A hearty bowl of oats can keep you satisfied for hours. Don’t be afraid to eat a larger amount of calories for breakfast if it will keep you full until lunch and eliminate mid-morning snacks.