Steel Cut Irish Oatmeal

Irish Steel
Cut Oatmeal

Get morning energy with this
simple, hearty, whole grain
breakfast, topped with the
flavors you love.

Breakfast

I Love Me Café ™

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INGREDIENTS:

  • Irish steel cut oatmeal
  • Low-fat milk (optional)

    Add more nutrition with
    these toppings:
  • Organic blueberries
  • Cinnamon
  • Walnuts
  • Almonds
  • Pumpkin seeds
  • 1 tablespoon of chia seeds
    (to double the fiber!)
  • Wheat germ
    (to add more protein)

Steel Cut Irish Oatmeal

Serving size: ½ cup

DIRECTIONS:
You can prepare the oatmeal with water or with low-fat milk for added
protein. For cooking times, follow the directions on the package box.

Be sure to choose steel cut oatmeal, a whole grain that retains vital nutrients. Pre-packaged rolled oats, which are processed, have fewer nutritional benefits and may contain added sugars.


Debbie’s Nutrition Notes: This energy-giving breakfast provides important blood sugar benefits that will help you manage pre-diabetes and diabetes. Steel cut oats have a low glycemic index, giving you energy while helping to keep your glucose levels steady.

A high fiber content also helps protect your heart by lowering cholesterol and blood pressure. A serving of steel cut oatmeal provides approximately 4g-5g of protein, as well as calcium, B-vitamins and essential minerals.

Blueberries
Blueberries are a rich source of antioxidants, fiber, vitamins and minerals. The benefits of these concentrated nutrients include protecting your metabolism against free radicals, improving heart health, and supporting brain health, vision, and the immune system.

 

Fresh Fruit Yogurt Parfait

Fresh Fruit
Yogurt
Parfait

Start your day with a rich source of protein and calcium. Add a wealth
of nutrition with the power of fruits
and the protective benefits of nuts,
seeds and wheat germ.

Breakfast

I Love Me Café ®

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INGREDIENTS

  • ½ to 1 cup of organic, plain low
    fat or non-fat regular or Greek yogurt with active probiotics
  • A few drops of vanilla extract, stirred into yogurt
  • 2 tablespoons of wheat germ

Combine with ¼ cup of any 2-3 of these fresh fruits:

  • Organic berries
  • Tart cherries
  • Kiwis
  • Peaches
  • Apricots
  • Apples
  • Pears
  • Melons

Add nuts and seeds for toppings:

  • A sprinkling of slivered almonds
  • Crushed pistachios
  • Crushed walnuts
  • Pumpkin seeds

Fresh Fruit Yogurt Parfait

One serving

DIRECTIONS:

Layer the bottom of a glass or container with two tablespoons of yogurt. Add a layer of fruit and another layer of yogurt. Continue alternating layers until the glass or container is filled. Sprinkle 1 tbs. of wheat germ or nuts as desired.

NUTRITIONAL NOTES:

For optimal nutritional benefits, choose plain organic yogurt and add your own freshly cut fruits.

Look for yogurt with live and active cultures. These “friendly bacteria,’’ also called probiotics, support your digestive health and immune system. Always check the package label for the fat and sugar content to avoid high fructose corn syrup and artificial additives.

If you are avoiding dairy, plain soy yogurt provides many of the same benefits as milk-based yogurts do.

Almonds_50
Almonds

May lower cholesterol, prevent cancer, and help lower blood sugar after meals

 

Pistachio_50Pistachios
Protects the heart and arteries in Type 2 diabetes; may lower the risk for pre-diabetes; may lower blood sugar levels after meals

 

Walnuts_50Walnuts
A source of omega-3 fatty acids to help lower triglycerides and
cholesterol levels; excellent for heart health

 

Pumpkin_50Pumpkin Seeds
A rich source of omega-3 fatty acids and the important mineral magnesium, essential for heart health

 

Wheatgerm_50
Wheat Germ
A dense source of protein and fiber, as well as abundant vitamins and minerals beneficial to almost every function of the human metabolism

Blueberry Coconut Chia Pudding

Blueberry
Coconut Chia
Pudding

This recipe shows a simple way
to integrate chia, one of the
world’s most versatile superfoods, into your diet.

Breakfast

I Love Me Café ®

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    INGREDIENTS

  • 1 cup organic blueberries
  • ¼ cup chia seeds
  • ½ teaspoon vanilla extract
  • ¼ cup unsweetened shredded coconut
  • A pinch of salt
  • 1 ½ cups organic almond milk
  • ¼ cup slivered almonds for a garnish

Blueberry Coconut Chia Pudding

Makes 1 ½ cups of pudding (4 servings)

Directions:

1. Blend half the blueberries and all ingredients except the chia seeds in
a blender

2. Stir in the chia seeds and place in a glass or plastic container

3. Refrigerate at least 3 hours before serving

4. Divide the pudding into 4 equal containers

5. Top with the remaining fresh blueberries and slivered almonds

This pudding will store up to 4 days in the refrigerator.


Chef Angela: Organic blueberries are more expensive, but they are a real nutritional investment: they will help you avoid high pesticide residues found in the non-organic kind.

 

Debbie’s Nutrition Notes: A pudding that will help DECREASE your appetite? Yes! Almost all of the carbohydrates in chia seeds are fiber, absorbing water and helping to make you feel more full. Chia seeds are also loaded with protein and omega-3 fatty acids, and they are high in antioxidants, substances that may help prevent cell damage.