A Single Alteration in My Morning Breakfast Routine Aids Healthier Consumption
Breakin'fast, man, ain't my thang. Mornings, I'm barely conscious, and eatin' sounds like a chore. I used to munch on oatmeal jam-packed with berries and seeds, but with a dog barkin' at the door, mornings got rushed.
The quick energy burst from my toast-and-jam breakfast was short-lived, though, leavin' me hungry by mid-morning. Enough was enough—I needed a healthier, speedier breakfast. So, I tried makein' overnight oats, poppin' all the ingredients into the Yazio app along the way.
Compared to two toast slices with butter and jam (379 calories), overnight oats' calorie count was roughly the same, but the fat content dropped (19.1g) while the protein rose significantly (5.2g).
Overnight Oats Recipe1. Combine all ingredients in a bowl.2. Cover and chill until ready to eat.
Here's what's in it:- 1/2 cup oats- 1 tsp flaxseed- 1 tsp chia seeds- 1/2 cup frozen blueberries- 1 tsp cinnamon- 1 cup unsweetened almond milk- 1 tsp Manuka honey
Why I'm Diggin' It
Quick and Easy
I ain't got time for complex breakfasts—my kitchen's gotta be ready for coffee and that's it. Overnight oats require the same amount of effort as toasting bread, makin' 'em a no-brainer.
Protein Punch
With 17g of protein per 100g, chia seeds are a muscle-lovin' powerhouse, and flax seeds ain't far behind at 18g. Not too much, though—these guys are calorie-heavy, too. Still, any protein improvement over my toast breakfast was a win.
Fiber Fills You Up
No more crashin' mid-morning. Fiber keeps you full, and with 6.1g of fiber per serving, my hunger will be put to bed. My toast breakfast was laughin' with just 1.8g.
Eat it Hot or Cold
Summer's hot, so a warm breakfast ain't for me, but when the chill's in the air, nothing beats it. Just a few minutes longer on the stove, and my oats turn bubble-y.
Better Fat
'Saturated fats ain't so hot for our health, especially from animal sources, and eatin' too much can lead to heart disease. But chia and flax seeds are loaded with good fats, helpin' our bodies absorb fat-soluble vitamins. Win!
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[3] Slavin, J.L. "Fiber and Prebiotics: Mechanisms and Health Benefits." Journal of Food Science. (2013): 78(10): R38-R54.
[4] Bang, M. et al. "Effect of slow-release carbohydrate at breakfast on weight loss and glycaemic control." Diabetes Obesity and Metabolism. (2000): 2(4): 249-257.
[5] Bellissimo, P. and Biagi, L. "Role of Fiber in the Prevention of Obesity and Weight Gain: an Epidemiological Perspective." Obesity Facts. (2013): 6(1): 1-19.
- With the goal of a healthier and faster breakfast, I tried making overnight oats, a simple recipe that involves combining oats, flaxseed, chia seeds, frozen blueberries, cinnamon, unsweetened almond milk, and Manuka honey, eliminating the need for complex preparations in the morning.
- The quick and easy preparation of overnight oats, which requires the same effort as toasting bread, is a significant advantage, as I often struggle with time and complexity in the morning.
- Chia seeds and flax seeds, key ingredients in my overnight oats, provide a protein punch with 17g and 18g per 100g, respectively, an improvement over my previous breakfast of toast with butter and jam.
- The fiber content of my new breakfast recipe, with 6.1g per serving, will help keep my hunger at bay and prevent the mid-morning crash that I've experienced with my previous toast breakfast, which had only 1.8g of fiber.
