Although oatmeal is a simple breakfast staple, it’s one that I eat a few times a week because it’s so full of plant-based goodness – and it’s heart-healthy, too.
Oats are naturally gluten-free, are low in fat, high in protein and have soluble fiber that keeps your gut bacteria happy and your cholesterol down. Oats also contain a beautiful bounty of minerals like manganese, selenium, phosphorus, fiber, magnesium, and zinc.
Flaxseeds, chia seeds, and walnuts add omega 3 fatty acids and would make for great add-ins.
And berries like raspberries and blueberries are a superfood and add a fresh nutrient-packed punch with cancer preventing and brain protective antioxidants.
The walnuts and a pinch of cinnamon for added brain boost make this the perfect way to start your morning!
Top it off with soy yogurt or your favorite nut milk and your belly will thank you. After all, our health starts in the gut, so we must fuel up with the cleanest, most nourishing foods! This yummy meal keeps me full for hours!
There are so many variations in how you can top your oatmeal. The add-ins are what make this dish. You can add peanut or almond butter, bananas, pears, apples, and even raw chocolate for a more decadent treat!
Add a tablespoon of cacao for extra antioxidants and better arterial function, see NutritionFacts.org video, “Dark Chocolate and Artery Function,” for more.
Oatmeal is a wonderful way for your body to receive quick and simple nourishment, which makes it a really great pre or post workout snack for under 150 calories.
Keep your taste-buds satisfied with plant-based breakfast recipes:
If you are craving something more like a cookie or cake, you can make your oatmeal, throw in some raisins and then bake them into little muffins or on a cookie sheet for oatmeal cookies; they store in your fridge for about a week and they are perfect for when you are on the go!
I’d love to hear your feedback in the comments below for this Oatmeal with Berries recipe! If you have a photo, post it on my Instagram Page, tag me using the hashtag #plantbasedcooking
This recipe is Certified Plantricious because it meets the following guidelines.
The Trusted Seal for
Plant-Based Nutrition
- Must be whole food plant-based, contains no animal products
- May be minimally processed
- No added oil
- No added sugars
- No artificial additives or preservatives
- Sodium (mg) to Calories ratio, 1 ≤ 1
- Total Fiber to Calories, 2g ≥ 100 calories
Oatmeal with Berries and Nuts
Equipment
Ingredients
- 3/4 cup old-fashioned rolled oats
- 1 1/2 cups water
- 2 tbsp ground flaxseeds
- 1 tbsp chia seeds
- 1/4 tsp salt
- 1 cup organic berries I often used frozen
- 1/4 cup walnuts or mixed nuts
Instructions
- Bring 1 1/2 cups water, oatmeal, ground flax, chia seeds, and salt to a boil.
- Turn down the heat and simmer for about 7-10 minutes until the water if evaporated and the oatmeal soft.
- Chop berries into bite-sized pieces.
- Serve oatmeal topped with the berries and nuts with soy yogurt or nut milk.
Notes
Nutrition
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Can you use steel cut oats for this recipe or does rhe calorie/nutrition content vary too much from regular oats?
Steel-cut oats are a great option but for the same calorie count you’d have to half the amount in the recipe. You may want to do that because a typical serving of old-fashioned oats is 1/2 cup (before cooking) and for steel-cut oats it’s 1/4 cup for the same calories which is 150 by itself, no added berries or nuts. Steel-cut oats are a bit harder to digest so they don’t raise blood sugar as much. For another option, I currently love my Apple Pie Red Lentil Steel-Cut Oats recipe which has more texture than old-fashioned oats, more protein and fiber.