How I get 9 superfoods at breakfast

How I get 9 superfoods at breakfast

I love this superfood breakfast because it is easy to make, packed with loads of nutrients, lots of fiber and protein, and fights that dreaded stomach bloat.

We hear about superfoods on the news a lot, lately. Every few months, a different food becomes the new popular superfood that we need to add to our diets. Trying to add all of these foods into our meals can feel a bit overwhelming. Especially when it comes to our kids meals. I know I’m always looking for ways to sneak more veggies, seeds, nuts, etc into my boys foods. Luckily, my kids love this nutrition-packed oatmeal and so do I. Not only is this superfood breakfast tasty, but it covers 60% of dietary fiber, 25% of soluble fiber, and 25% of protein for the day. Plus, all of that fiber and lemon juice stops that dreaded stomach bloat too. Score!

The superfood term is meant to describe foods that are nutrient dense with lots of health benefits. Some superfoods are better than others and some move on and off the superfoods list depending on who’s making that list. I think it’s best to try to eat healthy, nutrition-dense items when possible, so that those unhealthy foods we occasionally (or daily) eat are balanced out. 🙂

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9 Superfood Breakfast Oatmeal
Ingredients prepped and ready to mix
Superfood Breakfast How-To (so simple, I can’t really call it a “recipe”)

Mix 1/2 cup of old fashioned oatmeal with 1/2 cup of water (you can use more water if you prefer a wetter oatmeal). Microwave for 1 1/2 minutes. Mix in 1/4 cup of blueberries, 1/8 cup of walnuts, 1 tablespoon of flaxseed meal, 1 tablespoon of chia seeds, 1 teaspoon of cinnamon, and 1/2 cup of milk. Serve with your coffee and a large glass of water (12 -32oz, to suit your taste) with the juice of a whole lemon. Easy, peasy!

9 Superfood Breakfast Oatmeal
That is what a fiber and antioxidant packed breakfast looks like!

Nutritional Highlights (for full nutritional information, you can check the packaging or Google it)

  • 1/2 cup Old Fashioned Oatmeal (150 cal / 4g Dietary Fiber / 2g Soluble Fiber / 5g Protein)
  • 1/4 cup Blueberries (22 cal / 1g Dietary Fiber / 1.1g Protein)
  • 1/8 cup Walnuts (100 cal / 1g Dietary Fiber / 2.5g Protein)
  • 1 tbsp Bob’s Red Mill Flaxseed Meal (35 cal / 1.5g Dietary Fiber /  1.5g Protein)
  • 1 tbsp Chia Seeds (60 cal / 5g Dietary Fiber / 3g Protein)
  • 1 tsp Cinnamon (6 cal / 1.4g Dietary Fiber / 0.3g Protein)
  • 1/2 cup Whole Milk (52 cal / 4g Protein)
  • Juice of 1 Lemon (17 cal / 1.6g Dietary Fiber / 0.6g Protein)
  • 1 cup of Coffee (1 calorie / 0.3 Protein)

Superfood Breakfast Nutritional Totals: 443 calories / 15.5g Dietary Fiber / 2g Soluble Fiber / 18.3g Protein

9 Superfood Breakfast Oatmeal
How pretty is that bowl of flaxseed meal, chia seeds, and cinnamon
Just a few of the health benefits of each item
  1. Oatmeal
    • high in soluble fiber that absorbs bad cholesterol in your digestive tract
    • fiber also stabilizes blood sugar, aids in digestion, and helps us feel full longer
    • antioxidant that fights free radicals
  2. Blueberries
    • antioxidant that fights free radicals, reduces inflammation and increases metabolism
    • considered a brain food that may fight dementia and reduce signs of depression
    • helps regulate blood sugar levels
  3. Walnuts
    • high in omega-3 fatty acids that are great for our brains
    • provides those awesome free radical fighting antioxidants again
    • iron, magnesium, and zinc provide energy
  4. Ground Flax Seed (must be ground for your body to absorb the nutrients)
    • good source of fiber, Omega-3’s, and magnesium
  5. Chia Seeds (no need to grind)
    • good source of fiber, protein, magnesium, iron, potassium and calcium
  6. Cinnamon
    • may help keep blood sugar steady
    • has a sweetish flavor that can help reduce need for sugar
  7. Whole Milk
    • packed with protein, calcium, potassium, phosphorus, B vitamins, and fortified with Vitamin D
    • milk fat, found in whole milk, can boost the metabolism and immune system
  8. Lemon Juice
    • Vitamin C helps your body produce collagen (an essential building block of the body)
    • provides antioxidants that fight disease and reduces inflammation
    • Water with lemon is a natural diuretic that prevents bloating
  9. Coffee
    • provides antioxidants and help benefits of caffeine (when consumed in moderation)
9 Superfood Breakfast Oatmeal
Prepared in less than 5 minutes and ready to eat. How cute is this sign I made last month as a tray?
9 Superfood Breakfast Oatmeal
Comfort food with an extra kick of nutrients
Additional Notes

9 Superfood Breakfast Oatmeal

Feeling inspired? Want to make your 9 Superfood Breakfast Oatmeal? Follow the links above to get the things you’ll need from Amazon. Have fun and let me know if you have questions. Or post pictures of your favorite superfood meals and tag Abbotts At Home on FB, I’d love to see it!

10 thoughts on “How I get 9 superfoods at breakfast

  1. I love this, Stephanie! Can I use this recipe for my stay-on-track healthy roundup? Of course, I’ll include a link back to your blog.

  2. Now that’s a good for you breakfast to start the day. Thanks for sharing this at the DI & DI Link Party, we loved it!

  3. This looks like my kind of breakfast! Nutritious and delicious, right? 🙂

    By the way, I picked this as a feature for this week’s Friday Favorites linky party, have a look: https://be-alice.blogspot.com/2017/03/friday-favorites-week-362.html

    Hope to have you back this week!
    Maisy

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