Sweet & Spicy Summer Oatmeal + Whole Grain Chat

Who doesn’t love mango? It’s my absolute favorite fruit ever! I paired it with pineapple and a little something spicy for a quick breakfast! You can’t see much of the oats in this picture but trust me, they’re there! This may seem like the craziest combination but I promise it’s really good! It’s also a good source of whole grains and thus fiber!

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Sweet and Spicy Summer Oatmeal

  • Servings: 1
  • Difficulty: Easy

Ingredients

  • 1 packets of instant oatmeal or 1/4 cup cooked oats
  • 1/2 fresh mango, diced
  • 1/4 cup fresh pineapple, diced
  • 2 tbsp. hot honey (I like this brand!)
  • 1 tsp. crushed red pepper flakes
  • 1 tbsp. almond butter

Directions

1. Prepare oatmeal in a bowl. (Side Note: Follow package instructions OR prepare steel cut oats with 1 part oats to 4 parts liquid OR rolled oats with 1 part oats to 2 parts liquid. I typically use 1/4 cup of oats to 1 cup coconut milk.)

2. While oatmeal is cooking, cut pineapples and mangoes.

3. Layer fruit on top of prepared oats. (Side Note: You may leave a space in the center for almond butter or you can just drizzle on top. Whatever you prefer. I like adding my almond butter to the center of hot oatmeal because it melts into a smoother consistency.)

3. Drizzle the top with hot honey and sprinkle with crushed red pepper flakes.

Steel vs. Rolled
Rolled Oats vs. Steel Cut Oats

Now on to fiber! What is fiber? Fiber is the portion of a plant that can’t be digested by our bodies. Now don’t be alarmed. The fact that our bodies can’t digest this plant material is good! This helps push things through our digestive tract and keeps our system running smoothly.Β  Fiber also helps regulate blood sugar levels. So for example, if we look at a cup of 100% apple juice vs. a whole apple. The sugars in the fruit juice would absorb more quickly then the sugars would from a whole apple (note: I do not discourage drinking 100% fruit juice, both have a healthy place in the diet)! But back to this…the fiber slows down the rate of sugar absorption in the stomach. This has many benefits which I won’t go into today but just know fiber is good!! While you can certainly get fiber from many fruits and vegetables (the pineapple in this recipe…yes!), i’ve chosen to focus on whole grains as a source of fiber for this post. This recipe is full of fiber from the oatmeal. Fun fact: Oatmeal is a whole grain!

What is a whole grain? A whole grain undergoes minimal processing, permitting it to still have it’s outer layer in tact. The outer layer or “bran” is where the fiber is. Again, this is the portion not easily diested by our bodies! A “refined grain” or a grain that undergoes processing to remove the bran is striped of the fiber and B vitamins found in that layer. Common refined grains include: white rice and wheat unless specified as whole!

Check out the picture below to see the structure of a whole grain up close! The diagram describes the 3 layers. Want to know more? Leave a question or comment.

Whole Grain Infographic.png

Tips:

  • When at the grocery store try to look for the words “whole” or “whole grain” in front of the first few ingredients listed.
  • If using packaged oatmeal, buy the unsweetened kind and add your own sweeteners to control sugar content. I think the fruit and honey drizzle are the perfect amount of sweetness so you may not need to add more to the oats.
  • Prepare a large amount of steel cut oats in advance to save time on breakfast throughout the week. I found that steel cut oats reheat alot better than rolled oats with just a touch of milk added.
  • Try to add fiber to your breakfast every morning, it will help keep you feeling fuller longer!

I hope you will enjoy this recipe! Please leave any questions, comments, or requests below!

Happy Healthy Eating,

Virtuous Foodie

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