how to make the healthiest bowl of oatmeal

How to Make the Healthiest Bowl of Oatmeal | anutritionisteats.com

Put down the packet of oatmeal because today, I’m showing you how to make a healthy (the HEALTHIEST!) bowl of oatmeal.

Oatmeal is a darling in the nutrition world, and for good reason – each 150 calorie serving provides 5 grams of protein, 4 grams of fiber and is a whole-grain food. It’s also cheap, readily available and almost everyone likes it.

Tastes good. √
Cheap. √
Nutritious. √
Easy. √

How to Make the Healthiest Bowl of Oatmeal | anutritionisteats.com

I’m glad we’re on the same page now.

So what takes a bowl of oatmeal to the HEALTHIEST bowl of oatmeal?

How to Make the Healthiest Bowl of Oatmeal | anutritionisteats.com

It’s pretty simple. Some antioxidant-rich fruit, some protein in the form of greek yogurt, some chopped nuts for a dose of healthy fats (and crunch!) and a drizzle of honey or maple syrup if you need something a little sweet.

This upgraded bowl of oatmeal comes together in minutes, but will leave you satisfied until lunchtime.

Healthiest Bowl of Oatmeal
 
Prep time
Cook time
Total time
 
Author:
Serves: 1 serving
Ingredients
  • ½ cup oatmeal
  • ½ cup blueberries, fresh or frozen
  • 5-7 oz container of plain greek yogurt
  • 1 Tbsp almonds
  • 1 Tbsp honey or maple syrup
Instructions
  1. Prepare oatmeal as directed.
  2. Top oatmeal with berries and yogurt.
  3. Roughly chop almonds and sprinkle over oatmeal.
  4. Drizzle with honey or maple syrup if desired.
Nutrition Information
Calories: 390 Fat: 6 grams Carbohydrates: 62 grams Sugar: 30 grams Sodium: 72 mg Fiber: 7 grams Protein: 25 grams

PS. Looking for more healthy breakfasts? 8 Nutritious Breakfasts On the Go:

slow cooker pork sandwiches

Slow Cooker Pork Sandwiches | anutritionisteats.com

So not Christmas cookies. Or Christmas brunch ideas or even really Christmas-related. Which given that we’re only a few days out from Christmas, may not make sense.

But it’s time to start thinking about New Year’s Eve. I’m not trying to rush Christmas, or anything crazy like that. But menus need to be planned, food needs to be considered and drinks, drinks definitely deserve a little thought.

So what are you doing? I’m flying back to LA on New Year’s Eve and to be perfectly honest, I’m not feeling very confident that I’ll be able to stay up until midnight. Last year we had friends over for dinner and we drank fancy champagne – it was perfect! This year? Maybe a nice dinner at home.

Slow Cooker Pork Sandwiches | anutritionisteats.com

But we’re getting off-track. These slow-cooked pork sandwiches? Perfect for casual New Year’s Eve get-togethers or New Year’s Day football and lounging.

I absolutely love slow-cooked pork. It’s so versatile, so comforting and so tasty. Usually I keep it ridiculously simple and season it with some garlic, salt and pepper before letting the slow-cooker do it’s magic.

Slow Cooker Pork Sandwiches | anutritionisteats.com

Here, pork is seasoned with a flavorful rub and then slow cooks away, until it shreds with the slightest touch. The rub is easy and SO worth the few minutes it takes to pull-together.

Slow Cooker Pork Sandwiches | anutritionisteats.com

So the pork cooks away and your work is essentially done. There are a few things to prep, but really, it’s nothing.

Serve the pork sandwiches on baguettes or soft buns with:

  • a variety of mustards (hot, yellow, spicy, etc.)
  • pickles (I went with sweet, but dill would also be great)
  • freshly chopped parsley (always a good idea)
  • cooking juice/broth

Slow Cooker Pork Sandwiches | anutritionisteats.com

The mustard and pickles cut through the succulent pork in a superb way. You definitely don’t want to skip them!

Slow Cooker Pork Sandwiches | anutritionisteats.com

Oh, and serve with plenty of napkins – it’s juicy!

Slow Cooker Pork Sandwiches
 
Prep time
Cook time
Total time
 
Author:
Serves: 6-8 servings
Ingredients
  • 1 orange, zest and juice
  • 3 Tbsp chopped rosemary
  • 1 Tbsp fennel seeds
  • 1 tsp red pepper flakes
  • salt & pepper
  • 3.5-4 lb pork shoulder
  • 6 garlic cloves, peeled
  • 2 baguettes or 8 buns
  • various mustards
  • pickle chips
  • freshly chopped parsley
Instructions
  1. Mix together orange zest, rosemary, fennel seeds, red pepper flakes and salt & pepper.
  2. Cut 6 small slits into pork and fill with garlic cloves.
  3. Rub pork with spice mixture.
  4. Pour orange juice around the pork.
  5. Cook on low for 7-8 hours or high for 5-6 hours.
  6. Season with salt & pepper if necessary.
  7. Serve pork sandwiches with various mustards, chopped parsley and pickle chips.
Notes
Nutrition info is for 8 sandwiches.
Nutrition Information
Calories: 561 Fat: 30 grams Carbohydrates: 35 grams Sugar: 3 grams Fiber: 3 grams Protein: 37 grams

 

waldorf salad

Waldorf Salad | anutritionisteats.com

I love this time of year. The lights, the cheer – everyone seems so happy! And I can’t forget the constant stream of sweet treats. I don’t know about your office, but between the gift sweets and homemade sweets, it’s hard to stay away from the kitchen. And then there’s my own kitchen…which has seen its own constant stream of sweet treats lately. Dessert > Wine. (Only while pregnant.)

Waldorf Salad | anutritionisteats.com

But with all of the extra treats, it’s also a time of year when cutting back elsewhere needs to happen. Cookies > Other Carbs.

It’s not something that I actively keep track of, or even stress out about, but I make sure that salads are a staple for lunch and dinners are built around protein and vegetables. For me, it feels easy (and honestly, salads at lunch are the norm) but painless. I still get to enjoy the treats and while I’ll be gaining weight this year no matter what, at a minimum, I can feel good about fitting in some nutritious foods into each day.

Waldorf Salad | anutritionisteats.com

But it’s not the time to cut-back too much – meals still need to be filling! This salad, though pretty light in calories, still packs a protein and fiber punch, and it will keep you satisfied until your cookie snack! :)

Need more convincing? This salad is:

  • high in protein (32 grams!)
  • full of fresh produce (crunchy romaine and celery + sweet apples!)
  • healthy fats from almonds
  • light and tasty yogurt-based dressing

Enjoy every cookie. And every salad!

Waldorf Salad
 
Author:
Serves: 4 servings
Ingredients
  • 1-lb chicken breasts
  • juice from 1 lemon
  • ½ cup plain yogurt (not greek)
  • 2 Tbsp light mayonnaise
  • salt & pepper
  • 2-3 heads of romaine lettuce, chopped
  • 2 cups thinly sliced celery
  • 2 apples, chopped
  • ½ cup chopped almonds
Instructions
  1. Grill or broil chicken until cooked through.
  2. Let cool and thinly slice. Set aside.
  3. Whisk together lemon juice, yogurt and mayonnaise.
  4. Season with salt and pepper and refrigerate.
  5. Layer lettuce, celery, chicken, apples and almonds on each plate.
  6. Drizzle with dressing.
Nutrition Information
Calories: 308 Fat: 12 grams Carbohydrates: 19 grams Sugar: 12 grams Fiber: 5 grams Protein: 32 grams

How do you balance things this time of year?  

blueberry & banana baked oatmeal

Blueberry & Banana Baked Oatmeal | anutritionisteats.com

Two really exciting things have happened this (crazy) week. One: I launched a new website at work today! This project has been consuming (understatement?) me for the last few months and to have it completed…amazing! Work on Phase 2 starts soon. :) Two: I started a baby registry! This was one of those tasks that I kept putting off, but now that I’m finally in it, it’s so fun! And a little stressful. Which car-seat? Which bath tub? There are SO many choices.

When life gets busy, staying healthy (exercising, eating well, not stressing) is tough. And in my opinion, it’s when planning ahead – and prepping –  makes a huge difference.

Blueberry & Banana Baked Oatmeal | anutritionisteats.com

Baked oatmeal. It makes SO much sense.

You stir ingredients together. You bake them. Healthy breakfast is made for the week!

Blueberry & Banana Baked Oatmeal | anutritionisteats.com

I’ve mentioned it before, but I eat breakfast at work so I’m always looking for breakfasts that can be made ahead of time and easily transported to work. (Also, you should see the massive “lunch” bag I take with me every day.)

This version of baked oatmeal utilizes a number of good-for-you ingredients like antioxidant-rich blueberries, omega-3 -rich walnuts, full-of-fiber oats, all while still tasting delicious. You don’t have to tell anyone its really good for you.

Blueberry & Banana Baked Oatmeal | anutritionisteats.com

Blueberry & Banana Baked Oatmeal is:

  • 100% whole-grain
  • gluten-free
  • refined sugar-free
  • full of protein-rich ingredients like eggs, milk and walnuts

Blueberry & Banana Baked Oatmeal | anutritionisteats.com

To re-heat, simply microwave until warm and top with a splash of milk or half & half.

Enjoy!

4.0 from 1 reviews
Blueberry & Banana Baked Oatmeal
 
Author:
Recipe type: Breakfast
Serves: 6-8
Ingredients
  • 2 cup oats
  • ½ cup chopped walnuts
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • pinch of salt
  • 1 cup milk
  • 3 eggs
  • 1 Tbsp vanilla
  • ¼ cup maple syrup
  • butter for greasing pan
  • 2 bananas, sliced
  • 4 oz blueberries
Instructions
  1. Pre-heat oven to 375 degrees.
  2. Stir together dry ingredients: oats, walnuts, baking powder, cinnamon and salt. Set aside.
  3. Stir together wet ingredients: milk, eggs, vanilla and maple syrup.
  4. Lightly grease 8x8 baking pan with butter.
  5. Layer banana slices on the bottom of pan, top with half of blueberries.
  6. Sprinkle dry ingredients over fruit.
  7. Pour wet ingredients over and top with remaining blueberries.
  8. Bake for 40-45 minutes, until golden brown.
Nutrition Information
Calories: 268 Fat: 11 grams Carbohydrates: 34 grams Sugar: 19 grams Fiber: 4 grams Protein: 9 grams

This post is sponsored by Central West Produce. Opinions are my own.