Cerealization and Oatmeal Flirtation: Breakfast Treats

Breakfast is the most important meal of the day. It kick starts your metabolism and gives your body a little fuel so it can start working like it should. Even though we’ve all been told this countless times, most of us find more appeal in pressing that snooze button one more time, rolling out of bed and snagging a pop tart on the way out the door over getting up a little earlier to make sure we’ve had a healthy breakfast. Some of us even skip the pop tart all together and wait until our morning classes are over to grab a breakfast sandwich from Ramon’s brimming with bacon and oozing with cheesy goodness. Neither of these are good choices and have potential to result in making you feel more sluggish than you would be if you ate nothing at all! Make it a habit to eat something nutrient packed to keep you feeling confident and energized all day long! Here’s how:
 
Cereal is an ultimate college breakfast food. Cheap and easy never looked so good! Choosing the right cereal is key, so make sure you’re breaking your fast with something that’s low in sugar and high in fiber! Get more bang for your buck and add cereal to your list of late night snacks! You might be surprised at some of the yummy varieties you can find in the cereal isle. Here’s a list of things to look for when choosing your morning pick-me-up.
 
Bran– If a box is boasting it’s made with bran you can be sure that it’s contents are filled with fiber, iron and vitamin B. Some good choices are Bran flakes, Cracklin’ Oat Bran or Raisin Bran.
Whole Grain– “Whole grain” means that the cereal is minimally processed and will keep you fuller for longer than some processed sugary alternatives. Kashi, Grape Nuts and Cheerios all promise whole grain options every time so stick to these brands to keep a growling stomach at bay.
Oats– Oats are the yummy glue that holds granola together and come in endless varieties. Although they’re not like a traditional cereal, oats are so versatile and can be morphed into a creation containing your favorite ingreidents. Add a little bit of honey, brown sugar or maple syrup and mix with some fresh fruit or nuts for a nutritious breakfast that would make your mother proud! (Keep reading for more oat ideas!)
 
If you hopped on the cereal bandwagon long ago and your cabinets are already stocked with all your faves take a minute to check the nutrition labels. Pay close attention to the sugar content, and if the box you’ve been munching on for the past month resembles the label of a can of cola, it’s time to make a change! If the thought of separating from your coco puffs and trading them in for a box of Raisin Bran is making you cringe, don’t. There are tons healthy alternatives that don’t require sacrificing taste- and in some cases taste even better!
 
If you love Reese’s Puffs, try Puffin’s Peanut Butter and Chocolate Cereal

If you love Rice Crispies, try Kix

If you love Honey Smacks, try Kashi Go Lean Crunch! (Honey and Flax)
 
If you love Golden Crisp, try Life
 

Now it’s time for a lesson in my favorite morning meal, oatmeal! There’s so many reasons some of the healthiest people on earth are oatmeal advocates so I thought i’d highlight a few for you!
1. Oatmeal has been studied to help lower the risk both cholesterol levels and risk of heart disease!
2. The soluble fiber in oatmeal helps slow down your digestive processes keeping you full for longer and can aid in weight control- if you’re not hungry, you’re not going to end up craving those fudge brownies!
3. Oatmeal can help lower the risk of Type 2 Diabetes because of it’s characteristic blood glucose control!
4. Oatmeal contains a ton of vitamins, minerals and antioxidants! It’s also a good source of protein!
5. It’s quick and convenient and can be ready in under 3 minutes in the microwave! It’s also available at the dining hall during breakfast hours which means no waiting at all!
6. Oatmeal is versatile and can be added to almost any recipe! I’ve even ground it up before in a blender and used it as a completely unprocessed alternative to flour!
7. It’s cheap! You can get a huge tub of oatmeal at the grocery store for almost no cost at all! They last longer than you think too! Oatmeal expands when cooked in water and can yield huge portion sizes and even bigger health benefits for the small price you’ll pay at the register.
 
Now that you know why you should eat oatmeal, here’s a few ideas on how to eat it. For me, nothing says fall comfort like a hot bowl of oats filled with all the seasonal ingredients that fall brings us! Bring a little warmth to your dorm, sorority house, apartment or plate at the dining hall by using these ideas in your daily diet! Feel free to experiment with other ingredients if I didn’t mention them here! The possibilities are almost endless when it comes to making a great bowl or cooking up a oat based treat!
 
Oats as Oatmeal
– Make your bowl delish by adding your favorite flavor extracts like almond or vanilla, but use them sparingly because they often pack tons of flavor in a tiny teaspoon.
-Top your bowl with your favorite nuts whether you like walnuts, almonds or pecans to add a little bit of protein and a lot of flavor! (Sometimes I microwave the nuts with the oatmeal to make the flavors really come out! Yum!)
-Experiment with nut butters too! Peanut butter is cheap and is a yummy additive but use it sparingly.
-Sometimes stirring in your favorite flavor protein powder is just enough to make your bowl great and can make for an awesome post-workout meal!
-Toss in some craisins, raisins or any other dried fruit to create something a little sweet and a lot healthy.
-Put a tablespoon of maple syrup or a spoonful of brown sugar in your bowl to sweeten your morning!
-Fresh berries are awesome in oatmeal and frozen ones are great too! Try bananas one morning to keep your bowl interesting!

 
Oats as a Smoothie
-Sounds a little strange, but throwing oats into a smoothie after the gym or for breakfast will add some carbohydrates to rebuild and repair muscles or provide energy for the day!
-Soak your oats in a little bit of milk overnight to soften them and the add them to your smoothie when they look “blendable”.  Put in a few of your favorite flavorings and add a banana and or your favorite fruit and you’ve created yourself a quick meal that will be a breeze to take on the go!
 
Oats as Granola
-Buyer beware! Store bought granola brands can be loaded with sugar so make your own for a crunchy treat that’s healthy to eat!
-Use the a good amount of oats to make enough for a few weeks of snaking! Granola is easy to store and can be put into snack bags for those mornings your alarm malfunctions!
-Use peanut butter/ almond butter as the glue to hold your granola together.
-Add a small amount of honey to keep it sweet without a ton of added sugar.
-Flavor it with cinnamon or other mild spices to taste.
-Mix your creation in a bowl until it’s a consistency you like! Some people like clusters of granola and some prefer smaller pieces so they can sprinkle it on yogurt!
-Cook on a sheet pan at 325 for about 8 minutes. Take the granola out to toss and make sure all of it cooks evenly. Let it cool, scoop it off the pan and enjoy!
 
Oats as Cookies
-You can add oats to almost any homemade cookie recipe to create a more hearty cookie!
-Look up recipes online and get creative with substitutions! Try adding chocolate chips instead of raisins or walnuts into a plain cookie.
 
There you have it! Have your breakfast and eat it too every morning with the tips above! Ease into healthier alternatives with simple substitutes and you’ll be a breakfast champ in no time at all! Starting your day with one healthy choice will hopefully lead to others throughout your day, week, semester and four years at UNH!