Tag Archives: oatmeal

Spiced Pear Oatmeal

This spiced pear oatmeal is the perfect healthy fall breakfast bursting with fibre, protein, and healthy fats!

This spiced pear oatmeal is the perfect healthy fall breakfast bursting with fibre, protein, and healthy fats!

As a dietitian, people often assume that I eat the “perfect” diet, whatever that is.

And then I laugh at them.

“Ugh I ate so much crap this weekend. But you can’t relate to that, can you?” “Well last night I had – cover your ears, Chelsea – takeout pizza for dinner.” “It must be easy for you, but I find it hard to eat enough vegetables.”

These are all things I’ve heard from patients, friends, and family members… and I can totally relate to all of them! I don’t always eat enough vegetables. I eat out at restaurants frequently and don’t always order the healthier options. I sometimes cook with too much butter. I overeat in social situations. I love dessert.

In the grand scheme of things, I aim for balance, but my diet definitely ebbs and flows with the seasons. This season is currently a little off balance with Thanksgiving, birthday parties, dinners out, and a Toronto trip with my sister taking up my weekends. And hey, that’s life!

This spiced pear oatmeal is the perfect healthy fall breakfast bursting with fibre, protein, and healthy fats!

That being said, it always feels SO good to return to nutritious meals and a regular meal pattern after weekends like that – especially breakfast time. I know the latest research doesn’t necessarily support the idea that breakfast is the most important meal of the day, but I still live by that motto. There’s nothing that makes me feel better than starting off the day with a healthy breakfast!

Those of you who have been reading me for a while know I’m oatmeal obsessed. I could eat oatmeal for breakfast every day, always switching up the mix ins and toppings to keep it interesting. My latest favourite is this spiced pear oatmeal that I’ve been loving with local Ontario Bartlett pears. With the warm flavours of cinnamon and allspice, it’s the perfect fall breakfast to warm you up on chilly mornings. I make it with cow’s milk to make it high in protein, and add chia seeds and hemp hearts for a boost in healthy fats, leaving me with a hearty stick-to-your ribs bowl of oatmeal!

This spiced pear oatmeal is the perfect healthy fall breakfast bursting with fibre, protein, and healthy fats!

Spiced Pear Oatmeal
 
Prep time
Cook time
Total time
 
This spiced pear oatmeal is the perfect healthy fall breakfast bursting with fibre, protein, and healthy fats!
Author:
Yield: 1 serving
Ingredients
  • ¾ cup milk*
  • ⅓ cup rolled oats**
  • 2 tsp chia seeds
  • ½ pear, diced
  • ½ tsp cinnamon
  • ¼ tsp allspice
  • 1 tbsp golden raisins
  • 1 tsp maple syrup (optional)
  • Sliced pear, granola, hemp hearts, nut butter, etc for topping
Instructions
  1. In a small pot, heat up the milk and add the oats, chia seeds, chopped pear, cinnamon, allspice, and raisins. Add maple syrup if you'd prefer.
  2. Lower the heat and simmer until thickened, about 3-4 minutes.
  3. Top your bowl with the other half of the pear, hemp hearts, granola or any other toppings you'd like.
Notes
* Sub almond, soy, rice, or hemp milk to make it dairy free/vegan
** Use gluten free oats if necessary

This spiced pear oatmeal is the perfect healthy fall breakfast bursting with fibre, protein, and healthy fats!

18 Comments

Filed under recipe

Quinoa and Steel Cut Porridge with Sautéed Apples

This quinoa and steel cut porridge is soaked overnight and topped with sauteed apples in the morning – a fast & healthy breakfast ready in just 10 minutes!

This quinoa and steel cut porridge is soaked overnight and topped with sauteed apples in the morning - a fast & healthy breakfast ready in just 10 minutes!

It’s Heart Month!

As a dietitian, I love this month. I actually think I’ve gone a little heart health crazy at work – I’m teaching classes on heart healthy cooking, doing heart healthy recipe demos, and I’ve made a fun display for customers to learn about heart healthy food swaps (like swapping out croutons for toasted nuts in salads – yum!).

So to celebrate heart month on the blog, today I’m bringing you a recipe for quinoa and steel cut porridge: a heart healthy breakfast to start your day with! Let’s take a look at some of the ingredients:

  • Steel cut oats: A great source of soluble fibre that helps to lower LDL (bad) cholesterol levels
  • Apples: Contain flavonoids that are associated with reduced risk of heart disease
  • Almonds: High in monounsaturated fat, known to lower LDL cholesterol

Not too bad for a humble bowl of oatmeal, right?

Another great thing about this quinoa and steel cut porridge is that it is fast to whip up in the mornings – this is thanks to the fact that you actually start the cooking process the night before, then let it soak overnight. I got this idea from Bon Appetit and love how it makes steel cut oatmeal prep fast enough for even weekday breakfasts! While it’s warming up, you sauté the apples (or could sub in pears). I use a sweeter variety like Golden Delicious, but if you find you want a bit more sweetness you could add in a drizzle of maple syrup. Top with toasted nuts or seeds, dried fruit, and even a nice scoop of almond butter for a heart(y) healthy breakfast!

This quinoa and steel cut porridge is soaked overnight and topped with sauteed apples in the morning - a fast & healthy breakfast ready in just 10 minutes!

Quinoa and Steel Cut Porridge with Sautéed Apples
 
Prep time
Cook time
Total time
 
This quinoa and steel cut porridge is soaked overnight and topped with sauteed apples in the morning - a fast & healthy breakfast ready in just 10 minutes!
Author:
Yield: 2 servings
Ingredients
  • ¼ cup steel cut oats, dry
  • ¼ cup quinoa, dry
  • 2 tbsp raisins
  • ½ tsp cinnamon
  • Pinch of salt
  • 2 cups water
  • ¼ cup milk or non-dairy milk
  • 1 tsp coconut oil or butter
  • 1 apple, sliced (I like using a sweeter apple, like Golden Delicious)
  • ¼ tsp cinnamon, or more to taste
  • Squeeze of lemon juice
  • 2 tbsp water
  • 2 tbsp sliced almonds, toasted
  • Other toppings (optional): nuts/seeds, shredded coconut, nut butter, maple syrup, dried fruit
Instructions
  1. The night before, combine the steel cut oats, quinoa, raisins, cinnamon, salt, and water in a small pot and bring to a boil. Remove from heat and cover, then let sit overnight.
  2. In the morning, heat the pot over medium heat and add milk as needed until warmed through while stirring frequently.
  3. While the cereal is being warmed, heat the coconut oil in a pan and add the sliced apple and cinnamon. Stir frequently for a few minutes, then add the lemon juice and water. Continue to cook until the apples are tender.
  4. Serve the sautéed apples over the oatmeal then add maple syrup to sweeten if necessary any additional toppings.

This quinoa and steel cut porridge is soaked overnight and topped with sauteed apples in the morning - a fast & healthy breakfast ready in just 10 minutes!

What’s your favourite heart healthy food? 

12 Comments

Filed under recipe

My favourite everyday banana oatmeal

Back in high school, I was intense. About school, that is. I would spend all my time on homework and I wasn’t satisfied with anything less than a 98%. Now before you go thinking I was a total hermit, I did have a great group of friends who I hung out with on weekends – but in hindsight I took high school way too seriously and didn’t have as much fun as I should have.

Make breakfast easy with this 2 minute microwave banana oatmeal that's healthy and easily adapted to be dairy free, gluten free, and nut free!

Luckily I loosened up in my second year of university and learned to balance school work with the fun that comes along with being of legal drinking age. However, I was still an overachiever and spent many a weekend cooped up in my apartment studying and working on papers.

So now that I’m done school and done my dietetic internship, I have been taking a much needed break and trying to live life stress free. I know this isn’t going to be my life forever (in fact – I’m starting a job soon!), but it’s been nice to just take life slowly for a while before jumping into the working world.

My slow pace of life as of late is why it has taken me so long to post this oatmeal recipe, even though I’ve been making this exact same oatmeal recipe almost every day since the summer!

Make breakfast easy with this 2 minute microwave banana oatmeal that's healthy and easily adapted to be dairy free, gluten free, and nut free!

I used to always make my oatmeal on the stove top using rolled oats, but that changed over the summer when I was visiting Hayley in England. While I was there I had quick oatmeal made with boiling water from the kettle every morning, and realized I liked it just as much. So I’ve kept making it this way since it’s so much easier.

This banana oatmeal is my favourite go-to healthy breakfast because it’s so packed with nutrition! Fibre from the oats, banana, and chia seeds, healthy fats and protein in the chia seeds and almond butter (I use Barney Butter), and a plethora of vitamins and minerals to boot. And while it tastes great as is, you can also boost up its nutrition even more by adding additional toppings like coconut, dried fruit, fresh berries, hemp hearts, or granola.

Make breakfast easy with this 2 minute microwave banana oatmeal that's healthy and easily adapted to be dairy free, gluten free, and nut free!

My favourite everyday banana oatmeal
 
Prep time
Cook time
Total time
 
This healthy banana oatmeal with almond butter takes under 2 minutes to make in the morning and tastes seriously delicious!
Author:
Yield: 1 serving
Ingredients
  • ⅓ cup quick oats
  • 1.5 tsp chia seeds
  • Heaping ¼ tsp cinnamon
  • ⅓ cup low fat milk
  • ⅓-1/2 cup water
  • 2-4 tbsp egg whites (optional)
  • 1 banana, sliced
  • 1 tbsp almond butter
Instructions
  1. In a microwave safe bowl combine the oats, chia seeds, cinnamon, milk, and water (and optional egg whites).
  2. Microwave for about 60 seconds, or longer if needed.
  3. Add sliced banana and stir to mix it in, then top with a scoop of your favourite nut butter.
  4. Optional: add any other desired toppings, such as granola, shredded coconut, fresh berries, hemp hearts, dried fruit, etc.

Looking for more healthy breakfast recipes? You might like:

Apple butter granola
Kefir breakfast bowl
Mango goji coconut oatmeal

26 Comments

Filed under recipe