The Doctor Of Fitness Recipe Corner – Good Choices for Breakfast

By Lee A. Mancini, MD, CSCS, CSN

This is the first of what will be a periodic recipe column at DoctorOfFitness.com. Many people have written asking me to reveal some of the meals or foods that I recommend for my clients, and this article is a response to their requests. Since it is quite true that breakfast is the most important meal of the day, I decided to start by sharing some of my oatmeal recipes. So stop having breakfasts of coffee and donuts, or coffee and bagels, and start eating healthier.

You can see the biggest difference is the amount of sugar that is added to the instant brand oatmeals. This greatly increases the amount of unhealthy carbohydrates. Also this adds additional empty calories to your total diet, not a wise food choice.

If you are looking to start your day off on the right nutritional foot, then oatmeal is a perfect choice. It is high in fiber, is a decent source of protein, and has low glycemic carbohydrates. Below are four of my favorite morning oatmeal recipes along with the nutrient profiles for each. Notice how many ways you can change up your morning oatmeal!

Peach Crunch Oatmeal

Ingredients

• 1/2 Cup Dry - Old Fashioned Whole Rolled Oats
  (3 g Fat, 5 g Protein, 27 g Carbs, 4 g Fiber, 155 calories with fiber, 139 calories without fiber)
• 1 Cup Skim Milk
  (0g Fat, 9 g Protein, 13 g Carbs, 0 g Fiber, 90 calories)
• 1/4 Cup fresh or frozen peaches
  (0 g Fat, 1 g Protein, 13 g Carbs, 2 g Fiber, 56 calories counting fiber, 48 calories without fiber)
• 2 Tablespoons Kellogs All-Bran Buds
  (0.5 g Fat, 1 g Protein, 12 g Carbs, 6.5g Fiber, 56 calories counting fiber, 30 calories without fiber)

Directions

1. Cook oatmeal according to directions
2. Let cool
3. Divide into 2 servings
4. To each bowl add 1/4 C peaches
5. To each bowl add 2 T All-Bran Buds

Nutritional Information (per serving)

• Total Calories (with Fiber included) = 192
• Total Calories (Fiber calories not counted) = 156
• Fat grams = 2 (no trans or saturated fat)
• Protein grams = 8.3
• Carbohydrate grams = 35.3
• Fiber grams = 9

Chocolate Raspberry Oatmeal

Ingredients

• 1/2 Cup Dry - Old Fashioned Whole Rolled Oats
  (3 g Fat, 5 g Protein, 27 g Carbs, 4 g Fiber, 155 calories with fiber, 139 calories without fiber)
• 1 Cup Skim Milk
  (0g Fat, 9 g Protein, 13 g Carbs, 0 g Fiber, 90 calories)
• 1 Scoop of Chocolate Protein Powder (Whey Protein)
  (0 g Fat, 1 g Protein, 13 g Carbs, 2 g Fiber, 56 calories counting fiber, 48 calories without fiber)
• 2 Tablespoons Milled Flax Seed
  (5 g Fat, 3 g Protein, 4 g Carbs, 4 g Fiber, 73 calories counting fiber, 57 calories without fiber)
• 1/4 Cup fresh or frozen raspberries
  (0 g Fat, 0.7 g Protein, 9.7 g Carbs, 0.7 g Fiber, 41.5 calories counting fiber, 38.7 calories without fiber)

Directions

1. Cook oatmeal according to directions
2. Let cool
3. Divide into 2 servings
4. To each bowl add 1 scoop of chocolate protein powder
5. To each bowl add 2 Tablespoons milled flax seed

Nutritional Information (per serving)

• Total Calories (with Fiber included) = 335.5
• Total Calories (Fiber calories not counted) = 308.7
• Fat grams = 8 (all healthy fats from flax seed – high in omega-3 fatty acids)
• Protein grams = 24.2
• Carbohydrate grams = 41.7
• Fiber grams = 6.7

Cinnamon Raisin Oatmeal

Ingredients

• 1/2 Cup Dry - Old Fashioned Whole Rolled Oats
  (3 g Fat, 5 g Protein, 27 g Carbs, 4 g Fiber, 155 calories with fiber, 139 calories without fiber)
• 1 Cup Skim Milk
  (0g Fat, 9 g Protein, 13 g Carbs, 0 g Fiber, 64 calories with fiber, 60 calories without fiber)
• 2 Tablespoons Raisins
  (0g Fat, 0.5 g Protein, 15.5 g Carbs, 1 g Fiber, 90 calories)
• 1/2 teaspoon Cinnamon
  (0g Fat, 0 g Protein, 0 g Carbs, 0 g Fiber, 0 calories)

Directions

1. Cook oatmeal according to directions
2. Let cool
3. Divide into 2 servings
4. To each bowl add 2 T Raisin
5. To each bowl add 2 T Cinnamon

Nutritional Information (per serving)

• Total Calories (with Fiber included) = 185.5
• Total Calories (Fiber calories not counted) = 173.5
• Fat grams = 1.5
• Protein grams = 7.5
• Carbohydrate grams = 35.5
• Fiber grams = 3

Raspberry & Bran Oatmeal

Ingredients

• 1/2 Cup Dry - Old Fashioned Whole Rolled Oats
  (3 g Fat, 5 g Protein, 27 g Carbs, 4 g Fiber, 155 calories with fiber, 139 calories without fiber)
• 1 Cup Skim Milk
  (0g Fat, 9 g Protein, 13 g Carbs, 0 g Fiber, 90 calories)
• 1/4 Cup fresh or frozen raspberries
  (0 g Fat, 0.7 g Protein, 9.7 g Carbs, 0.7 g Fiber, 41.5 calories counting fiber, 38.7 calories without fiber)
• 2 Tablespoons Unprocessed Coarse Bran “Miller’s Bran”
  (0.3 g Fat, 1 g Protein, 5 g Carbs, 3 g Fiber, 26.3 calories counting fiber, 14.3 calories without fiber)

Directions

1. Cook oatmeal according to directions
2. Let cool
3. Divide into 2 servings
4. To each bowl add 1/4 C raspberries
5. To each bowl add 2 T Miller’s Bran

Nutritional Information (per serving)

• Total Calories (with Fiber included) = 189.2
• Total Calories (Fiber calories not counted) = 166.4
• Fat grams = 1.8
• Protein grams = 8.7
• Carbohydrate grams = 34.7
• Fiber grams = 5.7

Here are more ways you can mix and create your own favorite oatmeal breakfast:

• For more fiber in your breakfast add – oat bran, wheat germ, wheat bran, or all-bran cereal buds
• For more protein in your breakfast add – one scoop of chocolate or vanilla protein powder (of your favorite type)
• For more healthy fats in your breakfast add – one tablespoon of olive oil; one tablespoon of flax seed oil; or nuts such as walnuts, pecans, almond, or any other type (nuts not only add healthy fats, but they also are high in protein)
• Other fruits that you can add – dried fruit such apricots, dried pineapple, prunes, dates, or dried cranberries, fresh fruits such as strawberries, blueberries, pineapple, apples, or bananas

Now go forth, create, eat, and enjoy! If you experiment and come up with a new oatmeal recipe that you feel is particularly tasty and healthy, send it to us by going to the feedback page. We’ll publish it on the website and give you credit for your creation. Also, don’t forget to sign up for the free DoctorOfFitness e-Newsletter. And check back for more healthy recipes in the future.

Send any questions or ideas for topics of future interest to questions@DoctorOfFitness.com.

Note:  Lee A. Mancini graduated from Harvard as a two-sport athlete with honors in biology. Board certified in sports medicine and family practice, he works at the Family Health Center and UMass Sports Medicine Center in Worcester . He trains select clients as a certified strength and conditioning specialist and sports nutritionist. If you are interested in hiring him to design an individualized program, click here for our paid consultation services.