Breakfast is the most important meal of the day, and for a couple of good reasons. First, it helps kick-start your metabolism and burn calories during the day. Secondly, it boosts your energy levels and helps you focus at school or work. Plus, multiple studies have linked eating breakfast to optimal health.
The best way you can ensure that you eat the right kind of food for breakfast is to prepare healthy breakfast meals that you can keep in the fridge or freezer. This will not only save you plenty of time in the morning, but also help you stay away from unhealthy foods during the day.
This article presents a nutritious and healthy, flourless-blueberry oatmeal recipe that serves as both breakfast and healthy snack.
Blueberries are one of the healthiest fruits, known for their ability to help heart health, skin health, diabetes management, cancer prevention, mental health and bone strength. They contain anthocyanin, a plant compound responsible for most of their health benefits.
- Maintaining healthy bones: Blueberries are packed with magnesium, calcium, zinc, manganese, phosphorus and iron, all of which contribute to building and maintaining strong bones.
- Skin health: A cup of blueberries provides 24% of the RDA of vitamin C, a nutrient that helps prevent skin damage caused by smoke, pollution, and the sun. It also helps smooth wrinkles and improve overall skin texture.
- Lowering blood pressure: Blueberries are sodium-free, which is the key to keeping blood pressure stable. They are rich in potassium, magnesium and calcium, and studies show that diets that are low in these nutrients are linked to higher blood pressure.
- Managing diabetes: Blueberries are high in fiber, which has been shown to contribute to improved blood sugar, insulin, and lipid levels.
- Protecting against heart disease: The potassium, folate, vitamin C and fiber in blueberries support heart health. In addition, the absence of cholesterol from blueberries is also useful for the heart.
- Improving mental health: The consumption of blueberries is associated with slower cognitive decline in women. It has been scientifically shown that blueberries not only reduce the risk of cognitive damage, but improve one`s memory and motor coordination too.
- Healthy digestion, weight loss, and feeling full: Blueberries promote regularity and prevent constipation thanks to their fiber content.
- Preventing cancer: The potent antioxidants in blueberries help protect against damage from disease-related free radicals.
1 cup of blueberries contains:
- 84 calories
- 0 g of cholesterol
- 6 g of dietary fiber
- 1 g of protein
- 74 g of total sugars
- 49 g of fat
- 45 g of carbohydrate
Flour-less Blueberry Oatmeal Muffins
- 2 1/2 cups old-fashioned rolled oats
- 1 1/2 cups almond milk
- 2 tablespoons melted coconut oil
- 1 teaspoon vanilla extract
- 1/4 teaspoon salt
- 1 teaspoon ground cinnamon
- 1 teaspoon baking powder
- 1 teaspoon grated lemon zest
- 1 large egg, lightly beaten
- 1/3 cup pure maple syrup
- 3/4 cup fresh blueberries
- Mix the oats and almond milk in a bowl, cover, and leave in the fridge overnight
- Preheat the oven and spray a muffin tin with non-stick spray
- Mix all the ingredients, except for the blueberries
- Fill ¾ of the muffin pan, and put a tablespoon of the blueberries on top
- Bake for twenty minutes