Blueberry Flax Walnut Oatmeal
Blueberry Flax Walnut Oatmeal serves: 1 serving (about 1 1/2 cups or 360 ml)
Prep Time: 2 minutes | Cook Time: 5 minutes | Total Time: 7 minutes
Oatmeal and other slow-burning complex carbohydrates impact serotonin levels, which are linked to anxiety. Oatmeal in the morning can be a great choice of breakfast for those who experience anxiety. Note: This recipe contains slightly higher sugar than our recipes usually contain in one serving. They are healthy whole-fruit sugars, but if you’re trying to cut down, reduce the amount of fruit, or watch your sugar intake in other meals today.
Ingredients:
- 1/2 cup (40 g) dry gluten-free rolled oats
- 1/2 cup (120 ml) fortified nondairy milk of choice (almond, hemp, rice, etc.)
- 1/2 cup (120 ml) water
- 1 tsp ground flaxseeds
- 1 Medjool date, pitted and chopped (optional)
- 1/2 cup (74 g) blueberries, fresh or frozen (if frozen, reduce water to 1/4 cup (60 ml) and add while cooking oats)
- 2 Tbsp chopped walnuts
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- Place the oats, nondairy milk, water, flaxseeds and chopped date (if using) in a small saucepan.
- Cook over medium-low heat for 5–10 minutes, or until the oats are thickened to your liking.
- Top with the blueberries and walnuts, and serve.
Notes:
Make it nut-free: Substitute 2 Tbsp raw pumpkin seeds for the walnuts.
Nutrition Information Per Serving (using fortified, unsweetened almond milk):
385 calories, 15.4 g total fat, 1 g saturated fat, 9 g polyunsaturated fat, 2.5 g monounsaturated fat, 0 mg cholesterol, 95 mg sodium, 395 mg potassium, 59 g total carbohydrates, 9.8 g fiber, 24.8 g sugar, 9.3 g protein, 26.4% calcium, 17.1% iron
