For the past few weeks I’ve been eating a new breakfast. I’ve been calling it Power Yogurt, and it’s simply delicious. Now, this isn’t the type of post where I expect people to comment on how beautiful the photography is. The pictures are really for documentation purposes. And, in the end, the power yogurt doesn’t really look that delicious. I even tried to do a nice parfait presentation, but that didn’t really help. But, trust me on this, this is simply delicious! Tart, tangy, sweet, melt in your mouth (with some crunchy bits) delicious.
- 1 tablespoon old-fashioned rolled oatmeal
- 1 tablespoon wheat germ
- 1 teaspoon flaxseed meal
- 2 teaspoons pecans or walnuts, toasted
- 1 teaspoon honey
- 4 tablespoons 2% low-fat plain or vanilla yogurt
- 1 tablespoon fresh lemon juice
- Mix together and eat for breakfast along with a piece of fresh fruit (like an orange or a banana) and a boiled egg or a couple of egg whites.
That’s it. Pretty easy (just some measuring) and super tasty. Healthy. Full of nutrients. To make my week a little easier, I make up several bowls full of the dry ingredients on Monday morning so that all I have to do is add the wet ingredients right before I eat.
So, let’s look at these ingredients and see what’s going on…
Old-Fashioned Oatmeal is a whole grain, is high in complex carbohydrates, and has lots of B vitamins. Consumption of Oatmeal can lower blood cholesterol, because of its soluble-fiber, and thereby reduce the risk of heart disease. And, oatmeal encourages slow digestion and stabilizes blood-glucose levels. Read more on oats at the Sweet Beet. I know that some Americans aren’t too keen on eating uncooked oatmeal, but in this breakfast, it just totally works.
Wheat Germ is a concentrated source of several essential nutrients including Vitamin E, folate (folic acid), phosphorus, thiamine, zinc and magnesium, as well as essential fatty acids and fiber. The “germ” of a grain is the reproductive part (the embryo) of the seed that germinates to grow into the plant. Read more about Wheat Germ‘s nutritional properties here.
Ground Flaxseed Meal is high in omega-3 fatty acids and dietary fiber, and may lower cholesterol levels. Because flaxseed is ground into meal, the nutrients are available to the body, whereas if the seeds where whole, very little of the nutrients would be absorbed.
Nuts add crunch, body, and tastiness to this breakfast. They’re good sources of vitamins E and B2 (riboflavin, an antioxidant), and are rich in protein, folate, fiber, and are a great source of energy.
Honey. I love honey! Besides being super-tasty, honey is a natural sweetener. Eating locally produced honey may even help alleviate some allergies, as your body gets to build immunities to the local pollens.
Yogurt is full of probiotics or good bacteria. These bacteria are naturally occurring as a result of the culturing process. Regularly consuming probiotics can help with digestion. Just make sure that the yogurt you buy contains live bacteria by looking for the “Live and Active Cultures” seal on the package, because the probiotics can die if the yogurt is processed. Also, for this recipe, I prefer thin European-style yogurt rather than the thicker Greek-style.
Lemon Juice provides a nice tartness to the yogurt, is high in vitamin C, and thought to help aid in digestion. And, this breakfast is one of the many reasons my friends and neighbors can never give me too many lemons. mmmmm…