What can be an easier – and more nutritious – breakfast to make than oatmeal? A bowl of oatmeal is a very good source of fibre and is packed with all the good nutrients that help keep us strong, like vitamins, minerals, and antioxidants.
Eating whole grains like oatmeal can lead to many health benefits, including:
- A lowered risk of heart disease and stroke, type 2 diabetes, cancer, and digestive disorders
- Improved blood cholesterol level
- Manageable blood sugar levels
- A healthy digestive system
- Regular bowel movements
As a caregiver, making sure that the person(s) in your care gets proper nutrition is an important part of your role, but having oatmeal every day can get monotonous to prepare and to eat. When the person or people you’re feeding get bored with your meals, cooking can quickly seem like a thankless chore.
Elizz Eats can help you out of your culinary dilemma with three easy recipes to dress up your oatmeal. With a basic overnight oatmeal recipe and a few creative touches, you can easily prepare breakfast, a snack, and even dinner for the person in your care. Let’s get started!
Elizz Eats’ Basic Overnight Oatmeal
1 part steel cut oats
1 part unsweetened almond milk
1 tablespoon of chia seeds
A pinch of kosher salt
Combine all ingredients in a bowl or Mason jar and leave in the fridge for at least four hours. The oatmeal will absorb all the milk, and the chia seeds we added will give the oatmeal a pudding-like texture. You may also substitute the almond milk with any type of milk you have available, or combine it with Greek yogurt.
We recommend making enough overnight oatmeal to last at least three days to cut down on meal prep time. You can eat it cold straight out of the fridge or microwave for a few seconds just to take away the chill.
Rise and Shine Oatmeal
This is a cup of coffee you can eat! Our oatmeal recipe combines the flavours of coffee and chocolate to give your morning a much-needed energy boost.
1 cup of overnight oatmeal
½ teaspoon of instant coffee
Dark chocolate ganache:
2 tablespoons of dark chocolate chips
2 teaspoons of almond milk to start
Combine ingredients for oatmeal in a bowl or cup and set aside. In a small bowl, microwave dark chocolate chips and almond milk in 10 second intervals or until melted. While hot, add a little more milk and stir until the chocolate mixture has a thick and creamy texture. Pour over the oatmeal and top with raspberries for tartness.
One to two servings
If you’re looking for a light meal or midday snack, look no further than our Peachy-Keen Oatmeal recipe. Oatmeal and quinoa have low Glycemic Index (GI) values, meaning that these are foods that help to control your blood sugar and cholesterol levels; keep you full longer; and lower your risk of developing heart disease and type 2 diabetes (Source: Diabetes Canada).
1 cup of overnight oatmeal
1 cup of cooked quinoa
1 tablespoon of flax seeds
1 teaspoon of cinnamon
¼ mashed banana
¼ peach, diced
3-5 sliced strawberries
Combine overnight oatmeal with cooked quinoa, flax seeds, cinnamon, and mashed banana. Top with diced peaches and additional fruits if desired. We added strawberries and shredded coconut to ours but feel free to use whatever is in season!
Savoury Sweet Potato Oatmeal
Two to three servings
While the porridge doesn’t include overnight oatmeal, you can make this portion of the dish ahead of time. We know what you’re thinking – savoury oatmeal? Don’t knock the recipe until you try it. We think you’ll be pleasantly surprised!
½ cup of uncooked oatmeal
3 cups of no sodium vegetable broth or chicken broth
¼ cup of sweet potato, roughly diced
½ large onion, roughly chopped
3-4 sprigs of fresh thyme, finely chopped
½ sprig of fresh rosemary, finely chopped
1 sprig of green onion, diced
Spinach and mushroom side dish:
2 tablespoons of olive oil
2 handfuls of clean baby spinach leaves
1 clove of garlic, minced
1 cup of chopped button or cremini mushrooms
1 teaspoon of balsamic vinegar
Salt and pepper to taste
1 bay leaf
1 pinch of cayenne pepper
1 chicken breast, roasted and sliced
To make the porridge, combine uncooked oatmeal, vegetable broth, sweet potatoes, onions, and herbs to a medium pot and bring to a boil. Turn the heat down and simmer for 20-25 minutes until oatmeal thickens. Add more broth if you want a soupier porridge. Play around with the flavours by adding your favourite herbs and spices. We suggest adding a bay leaf (don’t forget to remove it before serving!) and cayenne pepper.
To make the side dish, sauté garlic, mushrooms, and a dash of balsamic vinegar in olive oil until the mushrooms start to brown. Add salt and pepper to taste. Add the spinach and let it wilt down. You may serve it as-is with the oatmeal porridge or add a few slices of roasted chicken breast. Garnish with green onions and serve.
Did you know that our Home Support Workers can help you and the person in your care with meal preparation? They can help you plan nutritious and delicious meals, shop for the ingredients, and even assist with meal preparation. Call 1-855-275-3549 to learn more about Help at Home services and never stress about meal preparation again with a Home Support Worker at your side!