Breakfast of Champions

07/05/2010 by Andrea Beaman

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One of my favorite breakfasts is a staple food at the Kentucky Derby…for the horses. I’m talking about oats, baby! High in fiber, cholesterol-lowering beta-glucan, and wholesome carbohydrates, oats are not just good for thoroughbreds, they’re also good for you and me. I love them and eat them all year round by switching up the type of oats I prepare, and the way I prepare them.

For example, in fall and winter I prepare hearty steel-cut or cracked oats, with dried cranberries, nutmeg and a tablespoon or two of grass-fed butter. These oats take about 30-35 minutes cooking time and are warming and delicious.

In spring and summer I use rolled oats that are lighter and require less cooking time—approximately 8-10 minutes. I garnish rolled oats with a dash of cinnamon and a dollop or two of yogurt, and top with toasted walnuts and fresh seasonal berries.

One type of oat that I typically do not eat is instant oats—the kind you just pour hot water on and they're ready to eat. The glycemic index of instant oats is generally high and can contribute to blood sugar crashes. Take the time to make a nourishing breakfast in the morning. Spend at least 8 minutes in the kitchen. You are a champion and you’re worth it! So put your feedbag on and enjoy this yummy recipe.


Rolled Oats with Fresh Berries

Ingredients:
1 cup rolled oats
2 1/2 cups water
1 dash cinnamon
Pinch of sea salt
1/3 cup whole yogurt

1/2 cup fresh berries
1/4 cup toasted walnuts

Preparation:
Bring oats, water and cinnamon to a boil. Lower heat to simmer and add a pinch of sea salt. Cover and cook 8 minutes.

Spoon 1/2 – 3/4 cup cooked oats into individual bowls. Top with a dollop of yogurt, fresh berries and walnuts.