banana almond oatmeal

February 22, 2016 ,

Rich creamy oats pair perfectly with banana and cinnamon, try this out for a simple weekday breakfast.

When it comes to breakfast in our household, I am one of the most predictable people.  Once I find something that is quick and easy (and tasty of course!), chances are it’ll be what I’m eating 90% of the time.  This oatmeal is just that, giving you a simple breakfast that takes only a few minutes to throw together.

Cinnamon is a unique spice, since it slows the rate that the stomach empties after eating, as a result this reduces the rise in blood sugar post-meal.  Ultimately, it means that after eating a meal seasoned with cinnamon, you will feel full for longer.  Oats also have a blood-sugar stabilizing effect; in addition to providing 8 grams of fibre that will help you to start your day with a slow-releasing high energy breakfast.

Banana and cinnamon are one of my favourite flavour combinations, resulting in a bowl that tastes and smells like banana bread. The almonds add a nice change in texture, giving a bit of crunch to the soft oats.

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Yields: 1 serving

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 ripe banana, chopped*
  • 1 tbsp raisins
  • 1 tbsp slivered almonds
  • 1 tbsp ground flaxseeds
  • 1/4 tsp-1/2 tsp cinnamon (to taste)
  • 3/4 cup almond milk, unsweetened
  • 1/4 cup water (optional)
  • berries or brown sugar (optional)

*bananas are ripe when they have lots of brown spots

 Directions:

1. Combine oats, banana, raisins, almonds, flaxseeds, cinnamon, and almond milk in a bowl.  If you prefer you can add the banana after cooking, to keep it more firm in texture.  Add the 1/4 cup water if you like your oats a bit less thick.

2. Place the bowl into the microwave and cook for 1.5 minutes.  If you don’t have a microwave, you can cook the oatmeal in a small pot over medium heat, stirring until the milk absorbs into the oats.

3. Once cooked, stir together the mixture to evenly distribute the cinnamon.  Add the banana slices now if you didn’t include them while cooking.  Top with your favourite berries, and a sprinkle of brown sugar to taste (I usually find the banana makes it sweet enough).

Notes:

Make it Gluten-Free: Use certified gluten-free oats

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References:

Nutrition facts from: CRON-O-Meter

Hlebowicz J, Darwiche G, Björgell O, Almér LO. Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. Am J Clin Nutr. 2007 Jun;85(6):1552-6. 2007. PMID:17556692.subjects.  Retrieved from: www.ncbi.nlm.nih.gov/pubmed

George mateljan foundation. (2016) Cinnamon.  Retrieved from: www.whfoods.com

George mateljan foundation. (2016) Oats. Retrieved from: www.whfoods.com