Oatmeal is one of the most nutritious meals that serves multiple purposes, promoting your overall health. It is a nutrient-packed powerhouse that fuels your day and nourishes your body with essential nutrients. But did you know, various ingredients can be added to it to enhance its nutritional value? We spoke to our expert Eshanka Wahi, Culinary Nutritionist and Holistic Wellness Coach, who suggested healthy ingredients that can be added to oatmeal to make it more nutritious.
Healthy Ingredients To Add To Your Oatmeal
According to the Multidisciplinary Digital Publishing Institute (MDPI), it was found that eating oats improves gut microbiota and immunomodulation, both of which are good for human health. Consuming oats also helps to avoid conditions including dermatitis, atherosclerosis, and some types of cancer.
Whole Grain Oats
Start with a foundation of whole-grain oats, preferably steel-cut or old-fashioned oats. “These varieties offer a hearty texture and provide a sustained release of energy, thanks to their complex carbohydrates and fibre content”, said Wahi.
Nut Milk or Water
You should choose a liquid base that complements the wholesome goodness of oats. Opt for almond milk, coconut milk, or simply water, depending on your dietary preferences. “Nut milks add creaminess and a dose of healthy fats, while water keeps it light and hydrating”, added Wahi.
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Chia Seeds and Flaxseeds
Another way of enhancing your oatmeal's nutritional profile is by sprinkling some chia seeds and ground flax seeds in it. These tiny powerhouses are rich in omega-3 fatty acids, fibre, and antioxidants, supporting heart health and providing a satisfying crunch.
Greek Yoghurt or Nut Butter
You can even elevate the protein content of your oatmeal by adding a dollop of Greek yoghurt or a spoonful of nut butter. Wahi said, “Greek yoghurt not only contributes protein but also adds a creamy texture, while nut butter provides healthy fats and a delightful nutty flavour.”
Fresh or Dried Fruits
Add a variety of fruits to add natural sweetness and a burst of vitamins. This is because they contribute essential nutrients and antioxidants, enhancing the overall flavour profile. Fresh berries, sliced bananas, diced apples, or dried fruits like raisins or apricots all work wonders.
Grated Zucchini or Carrots
Sneak in some vegetables for an extra nutritional boost. Grated zucchini or carrots are excellent choices, adding texture, colour, and a subtle sweetness. Plus, it's a great way to sneak more veggies into your day.
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Cinnamon or Nutmeg
Wahi added, “Elevate the flavour without added sugars by adding warming spices like cinnamon or nutmeg. Not only do they enhance the taste, but these spices also have anti-inflammatory properties and may help regulate blood sugar levels.”
Natural Choices
If you desire additional sweetness, opt for natural sweeteners like honey, maple syrup, or agave nectar. These options add a touch of sweetness without the refined sugars found in many commercial breakfast cereals.
Nuts and Seeds
Finish off your masterpiece with a sprinkle of nuts and seeds for added crunch and a nutrient boost. Walnuts, almonds, sunflower seeds, or pumpkin seeds are excellent choices, providing healthy fats, protein, and essential minerals.
Bottomline
Wahi concluded, “Building the healthiest oatmeal bowl is a delightful and customisable journey. By combining wholesome ingredients, you can create a breakfast that not only satisfies your taste buds but also supports your overall well-being. Experiment with different combinations to find your perfect bowl, and savour the nourishment it brings to kickstart your day on a healthy note."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert for a dietary plan tailored to your needs and body type.]