Several people have asked me what I have for breakfast. One of my favorites is a bowl of oatmeal. I have a number of healthy additions because many of us have been harmed by the Standard American Diet (SAD). Here are the ingredients:

Oatmeal- About a ½ cup of oatmeal
I’m not referring to instant oatmeal, but ideally steel cut oatmeal. The more that food is processed, the less nutrition you have. My favorite are steel cuts oats, they are higher in fiber than rolled and quick oats and they have the lowest glycemic index of the three types of oats. I prefer the chewier texture of the steel cut oats. We soak the steel-cut oats beforehand to reduce the cooking time and batch cook enough for a week, all I need to do is put it in the microwave to warm it up in the morning. We usually add frozen blueberries to give flavor and add antioxidants. I don’t recommend packaged oats that sometimes contain other ingredients such as sugar and artificial flavoring.

Protein Powder – 2 scoops
Why add protein powder? The Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram (2.2 pounds) of body weight per day; however, that is the minimum. Seniors need more than the minimum, see this study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/

Experts in the field of protein and aging recommend a protein intake between 1.2 and 2.0 g/kg/day or higher for elderly adults. The RDA of 0.8 g/kg/day is well below these recommendations and reflects a value at the lowest end of the AMDR (acceptable macronutrient distribution range). It is estimated that 38% of adult men and 41% of adult women have dietary protein intakes below the RDA.

Chia and Flax Seeds – 1 tbsp
Both seeds contain a healthy amount of protein and omega-3 fats. Flax seeds are a good source of copper and potassium. Chia seeds contain fiber and bone-strengthening calcium, iron, and phosphorus. I grind them in a blender and store them in the refrigerator so they’re ready to go.

Walnuts – 1 handful of crushed walnuts
Walnuts also have a high amount of omega-3 fatty acids. Studies have shown that eating walnuts can help lower LDL cholesterol in particular.

Cacao Nibs – 1 tbsp
What are Cacao Nibs you may ask? They are a highly nutritious chocolate product made from crushed cocoa beans. They’re rich in antioxidants that reduces oxidative stress and inflammation. Cocoa Nibs have also been linked to reduced heart disease and diabetes risk.

Grape Nuts – ¼ cup
Grape nuts are neither grapes or nuts, but they are made from whole wheat and malted barley flours. This cereal is an excellent source of fiber with no added sugars. The combination of walnuts, cacao nibs, and grape nuts add a nice “crunch” to your breakfast.

Sprouted buckwheat seeds – 1 tsp
These little seeds are a whole grain providing additional protein.

Dried craisins or raisins – About a dozen
Dried craisins or raisins in your diet may reduce the risk of heart disease due to polyphenols. I do not add too many since dried fruit is high in sugar.

Shredded coconut – 1/8 of a cup
Dried coconut contains selenium, fiber, copper and manganese.

Sprouted Pumpkin Seeds – 1 tbsp
Sprouted pumpkin seeds are an excellent source of zinc, magnesium, phosphorus, copper, and manganese as well as a good source of iron.

Powdered Cinnamon – ½ tsp
Cinnamon is rich in antioxidants and other beneficial compounds. Some research suggests that it may help support blood sugar control, protect against heart disease, and reduce inflammation.

Almond milk – add as needed to mix in the protein powder and soften up the grape nuts
Almond milk is a source of vitamin E, which is important for your immune system and blood vessels. Some studies have shown a link between high vitamin E intake and a lower risk of cognitive diseases like Alzheimer’s disease.

Garnish with fresh fruit as desired. You may be thinking, “That’s too much work.” Not really, the oatmeal is already precooked so I microwave it and then all I need to do is add the ingredients that are consolidated in a basket that makes them easy to combine.

This recipe gives a bolus of about 30 grams of protein to start the day and keeps hunger away.
Bon Appétit

Rick Higgins

Associate Pastor – Discipleship.  The Church at LifePark