If you ask any runner how they fuel up before a long run, most will say a version of oatmeal. In fact, if you are the average American, oatmeal has graced your breakfast table at least once this week. We’ve all grown up with Quaker Oats, but if you’re like me, you're always looking for ways to jazz up your oat dish.
Oats tend to keep me full while I’m carrying out my day, as well as easily fuels my workouts. If you are like me and need to be kept full for an extended amount of time, plan to work through lunch or just want to have enough energy to crush your long run, check out my favorite top ten items to spice up your pre-workout oatmeal.
THE OATS:
Of course you can buy oatmeal in individual packets with fruit and spices already packaged in, but if you’re like me, you’re trying to limit the amount of sugar you intake. Buying a jar of dried oats and making your own each morning is much cheaper in the long run. Also, it gives you the flexibility to add in the times you prefer. Costco has a gluten-free brand from One Degree Organic Foods that I love and always keep stocked in the pantry.
SUPERFOODS:
STRAWBERRIES: buying these fresh are my first pick. Local farm markets are great in the spring and summer, but during these winter months, I go to Costco and pick up a large fresh package that lasts me at least a week, if not a few days more. Not only do they add a sweet flavor, they are great sources of vitamin C which helps improve your skin and boosts your immune system.
BLUE BERRIES: I find myself popping blue berries as a snack anytime I can, but they are also delicious in oatmeal. They are low in calories and add just enough sweetness. Although small in size, if you get them ripe enough, they add just the amount of ‘pop’ to your oatmeal - especially for those of us looking for some texture. Not only are they super tasty, they are rich in antioxidants, boost brain health, and help support a healthy heart.
PUMPKIN SEEDS: I am always looking for ways to add a ‘crunch’ to anything I eat. Pumpkin seeds are a healthy way to do just that. Tiny in size, they are nutritional powerhouses loaded with nutrients including magnesium. In fact, just one-quarter of a cup of pumpkin seeds contains half of the daily amount of magnesium. These are great seeds to add to any dish but taste great in oatmeal.
CHIA SEEDS: small in size but packed with omega-3 fatty acids, chia seeds are an easy way to add in extra nutrients to any dish. They add extra fiber and protein with a tiny punch. Did you know that one ounce of chia seeds contains 4.4 grams of protein and 10.6 grams of fiber? Lots of health benefits for these tiny seeds.
NUT BUTTER: You have your pick when it comes to nut butters. You can stir in some almond butter, walnut butter, or just stick to the norm of peanut butter. It’s a great source of protein and helps promote a heathy heart. Not only is it tasty, about one tablespoon helps to reduce cholesterol. Don’t have any nut butter around the house? Throw in a couple almonds, peanuts, walnuts, or cashews.
SPICES:
CINNAMON: Cinnamon has become my new favorite add-on. I had no idea the benefits. The smell alone is amazing but the health benefits range from antioxidants to anti-inflammatory properties. It can even help lower swelling and inflammation which can help relieve muscle soreness. It’s a great spice to add into your pre-workout meal — and even into your recovery snack.
GINGER: It wasn’t until I went to Jamaica this past summer that I realized how powerful ginger was. Struggling with a stomach ache over our trip, one of the Jamaican workers brought my family fresh ginger. She told us how ginger had been used for medicinal purposes and that it helps relieve nausea. She was right! Ginger is a great spice that helps with digestion, as well as pain reduction and swelling.
ALL SPICE: Allspice is another popular spice in Jamaica, and it has made its way into my breakfast dishes. It definitely has a unique flavor and may be strong to some. Just like ginger, it also acts as an anti-inflammatory and helps with digestion. It has been known to reduce bloating, as well as help with cramps.
DRIED ITEMS:
GRANOLA: I often add granola to my oatmeal when I am in need for something crunchy. It is a great source of fiber! As you search for your perfect crunch, pay attention to what is in your granola. You want to look for those healthy blend of fats - those nuts, seeds, and oils listed in the ingredients. My favorite brand that I can get in just about any grocery store is made by KIND. They have several flavors, including my favorites of raspberry chia and peanut butter. Pre-packaged granola can contain lots of sugar, so use sparingly or look for options that do not have lots of added sugar. You can even consider making your own!
CRANBERRIES: Still considered a superfood, cranberries add just a splash of sweet to any oatmeal dish. High in antioxidants and vitamins, these sweet little treats have been known to help stop some bacteria linked to urinary tract infections. One-half cup of cranberries is about 25 calories and provided 2 grams of fiber. If you are trying to cut back on sugar, look for cranberries sweetened with apple juice — they are just as delicious!
ENDLESS POSSIBILITIES:
Of course, these aren’t all the items you can use to jazz up your oatmeal. I do like to switch it up depending on my mood and time of day. Need some sweetness? Add an apple. Want to make sure you get your daily dose of potassium? Slice up a banana and add it into the mix.
Have fun experimenting and playing with this breakfast staple!
