South Central WI Archive
  • South Central Wisconsin
  • March 2015
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Wake-Up Oats

March is National Nutrition Month! When I need a meal to make me feel good from the inside out, I know it’s going to happen at breakfast. Wake-Up Oats always make me feel good! I have charted out the recipe so you know the health benefits of every spoonful. Prepare more than one serving and store in the refrigerator and you have breakfast for the week!


Why you will feel amazing

  • ½ cup steel cut oats (look for easy steel cut oatmeal brands like McCann’s or Roland)

Soluble fiber for digestive health and helps maintain blood sugar level

  • 1½ cups water
  • ½ cup pomegranate seeds (the trick for getting the seeds is cutting the fruit in quarters, soaking and then popping out the seeds)

Most powerful antioxidant of all fruits (anti-cancer and immune system effects)

  • 1 tablespoon chia seeds

High in protein and omega-3 fatty acids, most carbs in them are fiber

  • 2 tablespoons chopped almonds, cashews or pistachios

Lowest in calories nuts, appetite suppressor with protein, fiber and omega-3 fatty acids

  • 1 small squirt of honey

Honey with cinnamon helps in reducing weight, it is easy to digest as its carbs convert easily to glucose — all while you get your sweet fix

  • 1 dash of cinnamon

Endless benefits: heart health, blood sugar regulation and brain function

How to cook quick and easy oats

Stovetop: Bring water to a boil and stir in the oats. Simmer uncovered about 5-7 minutes over low heat or until thickened. Stir frequently. Remove from heat and allow to stand 1 minute before serving.

Microwave: (Only do for individual servings.) Combine water and oats in deep microwave-safe bowl. Microwave on high for 3 minutes. Stir and cook for another 2 minutes. Allow to stand for 1 minute before serving.

Scoop a serving of oats in bowl, top with honey, cinnamon, chia seeds, nuts and pomegranate seeds. Enjoy!

Note: This recipe has many variations, from the oats you use to the fruit and nut toppings you choose. Follow the instructions according to the grain you purchase.

Emily Niesen

Emily Niesen is a certified holistic health coach and owner of Nostalgic Nutrition & Well-Being. Emily’s inspiration comes from her upbringing and the old, simple way of life. Her passion is in coaching her clients to adopt happier and healthier lifestyles that are unique to them. She offers private and group Health Coaching sessions in unique settings to support her clients in areas such as weight management, food cravings, decoding nutrition labels, cooking, exercise routines, and other lifestyle skills. Want to get out of a rut? Email [email protected], mention this article for a free health history consultation and sign up for her free monthly newsletter. Read her monthly article and check out her website to find out more about her business

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