Let’s Build a Better Breakfast with this episode’s guest, Melanie Betz, MS, RD, CSR, CSG, LDN. It’s important to balance out your plate with carbohydrates (oatmeal, whole grains), protein (eggs, nuts/seeds, yogurt), and fat (vegetable oils, avocado). Don’t forget to add some vegetables! You can always incorporate some great plant-based proteins from whole grains like quinoa which is high in fiber, protein, and potassium.
Breakfast foods can be eaten anytime so don’t be afraid to get creative. Some favorite grab and go breakfast items include: egg muffins, overnight oats, breakfast bars, and yogurt bowls. Breakfast does not need to be overly complicated. You can have a simple meal that’s nutritious and delicious with eggs, whole grain toast, cheese, bell peppers and avocado. Remember to check the sodium content on your bread and go with the lowest sodium option.
1/2 cup old fashioned oats
1/2 cup skim milk (can use 2% or plant based milk)
1 teaspoon chia seeds (optional)
¼ cup blueberries (or your favorite fruit – try apples, other berries, banana, pears)
1/8 cup unsalted walnuts (or your favorite nut!)
1 tablespoon mini chocolate chips (or add sweetness with a tablespoon of honey, dried fruit, nut butters!)
¼ teaspoon cinnamon (can use other spices like nutmeg, cardamom, or even cumin/chili powder to make a savory overnight oats!)
Combine all ingredients. Let chill in refrigerator overnight. Enjoy!
Note: This is a higher potassium recipe.
Calories: 342, Total Fat: 14 g, Cholesterol: 2 mg, Sodium: 69 mg, Calcium: 210 mg, Potassium: 404 mg, Phosphorus: 130 mg, Total Carbs: 43 g, Dietary Fiber: 8 g, Sugars: 21 g, Protein: 11 g