Many of you have been asking me to post what I eat, and it wouldn’t be right to not start with the ONE thing I eat every. single. day.
I’m in this phase where I add “power” to the beginning of everything I cook. “Power salad, power coffee, power soup, power shake,” ….you get the idea. When you start to add a bunch of nutrients (toppings) to otherwise boring food (oatmeal), you evolve that meal into something that will give you sustained energy throughout the day, into something that will help your body recover well, into something that can regulate your digestive system. That’s pretty powerful.
I add ground flax seeds, ground wheat germ, real maple syrup, cinnamon, fresh blueberries, and pecans. Simple, but divine.
Flax seeds are high in soluble and insoluble fiber, which helps regulate and maintain your bowels, control blood sugar, and can help you with weight loss goals. High fiber foods tend to keep you full longer, so if you add some to your oatmeal, you’d be less likely to grab that cookie with your coffee before lunch. Try to consume 25-40 grams of fiber a day. My favorite brand of flax seeds is Bob’s Red Mill Organic Golden Flax Seeds.
Like flax seeds, wheat germ is fibrous. Wheat germ adds a tasteful nutty flavor to the oatmeal. It’s packed full of vitamins and minerals, which are important for a healthy immune system, as well as overall health.
Cinnamon is chock full of antioxidants. Like most spices, cinnamon provides lots of nutrition without calories. Just a small pinch of cinnamon can double your antioxidant intake for one meal. (Source: NutritionFacts.Org)
I always prefer blueberries over other fruits because they have a very high antioxidant value in comparison. Aging and disease is thought of as oxidation in the body. For example, brown spots that appear on the back of older people’s hands are just oxidized fat under the skin. Antioxidants help slow down this process.
Of all the nuts, the healthiest ones are pecans, walnuts, hazelnuts, pistachios, and almonds. I happen to prefer pecans the most 🙂
So without further a do, below is the recipe for my favorite daily breakfast. And below that is the estimated macros for my power oats. (Prepare to be shocked!)
Oh, and of course it’s vegan.
Of course it’s delicious.
Of course you need to screenshot the ingredients and head to the grocery store after reading!
STRONGER BY SU’S POWER OATS
1/2 cup Bob’s Red Mill Thick Oats
1 cup water
2 tbsp ground flax seeds
2 tbsp ground wheat germ
2 tbsp organic maple syrup
1/4 tsp cinnamon
125 g fresh blueberries
1/4 cup chopped pecans
- Mix oats with water in microwavable bowl. Microwave on high for 2 minutes.
- Add ground flax seeds, wheat germ, maple syrup, and cinnamon to bowl. Mix well with a spoon.
- Top with blueberries and pecans.
- Enjoy! Warning: this combo is VERY filling 🙂
Estimated nutritional value of each serving: 700 calories / 30g fat / 90g carbs / 18g protein
This breakfast totals to about 700 calories. A lot of people might shy away from this, but I’ve eaten these oats every day for the last two years, and I can promise you that I have not gained much fat. I attribute my good health to this one meal. If you’re worried about the calories of this highly nutritious meal, and yet you’re slurping down frappachinos and cokes… it’s time to reevaluate your health principles.
Let me know if you try this combo the next time you eat oatmeal! Post your photo on Instagram and tag @strongerbysu and I’ll share the love.
Happy lifting my friends.