TYPE: Breakfast                    PREP TIME: < 15 – 30 mins

Goodies Needed

• Organic Steel Cut Oats (such as Bob’s Red Mill)
• Fresh organic blueberries
• Raw, Unblanched Almonds

* Quantities depend on number of people you are serving and portion sizes

Bob’s Red Mill Steel Cut Oats Cereal — 24 oz

Price: $5.99

(18 customer reviews)

16 used & new available from $1.72

Bob’s Red Mill Oats Steel Cut Organic, 24-ounces (Pack of4)

Price: $24.95

(1 customer reviews)

5 used & new available from $23.50

Preparation Steps

• Prepare oats according to package instructions – cooking time takes between 10-20 minutes depending on how you like your oats
• Rinse the blueberries
• You can add in the almonds with the blueberries at the end into a bowl once the oats are done, or throw in a handful into the cooking oatmeal for the last 2 – 4 minutes of cooking for a softer texture
• Place the cooked oats, almonds and blueberries in a bowl and enjoy!

Meal Nutritional Benefits

Oats (Steel Cut)

• offer abundant antioxidants, phytonutrients and a healthy source of complex carbohydrates
• good source of (in descending order): manganese, phosphorus, vitamin B1, magnesium, copper, zinc, iron, folate, vitamin B5, potassium, vitamin B2, vitamin B6, vitamin B3 and calcium
• lower cholesterol levels, reduce risk of cardiovascular disease including heart failure, stabilize blood sugar, lower risk of type 2 diabetes and enhance the immune response
• protect against breast cancer, protect against childhood asthma and promote overall good health
• for more information, visit the oats detailed overview from Nutrition Data or the oats overview from World’s Healthiest Foods

Blueberries:

• Excellent source of antioxidants
• good source of (in descending order): vitamin C, manganese, fiber and vitamin E
• helps prevent cancers through antioxidant action (especially colon and ovarian), enhances proper cardiovascular health, improve nighttime vision, protect against macular degeneration, help protect brain from oxidative stress, enhance proper gastrointestinal health and help with both constipation and diarrhea
• for more information, visit the blueberries detailed overview from World’s Healthiest Foods

Almonds:

• are a protein powerhouse and provide a delicate crunch with every bite
• good source of (in descending order): manganese, vitamin E, magnesium, tryptophan, copper, vitamin B2, and phosphorus
• lower bad cholesterol, reduce risk of heart disease, provide protection against diabetes, provide protection against cardiovascular disease, promote healthy weight, prevent gallstones and help with energy production
• for more information, visit the almonds detailed overview from World’s Healthiest Foods

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.