Disclosure: This post is sponsored by The Quaker Oats Company, but all opinions are my own.

Your digestive system is always working, and what we eat affects how well this system works. Keeping it healthy is important – but how do you help support it? A diet rich in fiber, a non-digestible carbohydrate, is important to help keep us feeling our best and keep things moving through the digestive tract. Fiber is found in whole grains, fruits and vegetables, and experts recommend eating at least 25 to 30 grams of fiber from those sources a day — did you know that most Americans don’t eat enough fiber?

How Oats Can Help Support Digestive Health

In addition to being one of my comfort foods, oats are also a good source of fiber – a serving of rolled oats provides 4 grams. There are a few types of oats to select from, including quick, old fashioned and steel cut.

No matter which type you choose, each variety of Quaker Oats – instant, quick, old fashioned and steel cut – are 100% whole grain, and ounce per ounce, they all provide similar benefits of fiber, vitamins and minerals.

My Favorite New Breakfast Recipe

One of my favorite things about oats is that in addition to being delicious and versatile, they are also very easy to prepare. I usually don’t have a lot of time to make breakfast in the morning, just like many of my busy clients. Having a quick to-go breakfast option is ideal for busy mornings. My favorite oat recipe takes less than five minutes and will help provide some of the benefits of oats! 

Loaded Lemony Overnight Oats

Serving Size: 3

Ingredients:

●      2 cups unsweetened almond milk

●      1 ½ cups rolled oats

●      Juice of ½ lemon

●      1Tbsp maple syrup or agave

●      1 Tbsp chia seeds

●      1 ½ tsp vanilla extract

●      2 Tbsp dried cherries, unsweetened

●      2 Tbsp pumpkin seeds

●      2 Tbsp sunflower seeds

●      ⅛ tsp salt

Directions:

●      Combine all ingredients

●      Divide evenly between 3 sealable containers

●      Cover and store in the refrigerator overnight

●      Enjoy in the morning!

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Oats are one of the most convenient sources of fiber, and provide the soluble fiber beta-glucan, which may help to lower cholesterol levels and reduce the risk of heart disease. Three grams of this fiber are needed daily as part of a diet low in saturated fat and cholesterol for this effect.  According to the CDC, heart disease is the leading cause of death in the United States. Every year, 1 in every 4 deaths is caused by heart disease (610,000 annually), so I always make sure to emphasize heart healthy habits with all of my clients. 

A heart healthy diet includes whole grains, fruits, and vegetables. Here is a fun combination of oats with fruits and berries to help start your day with lots of colors (including foods with a variety of color means more variety of nutrients), vitamins and minerals.

In this recipe, I also incorporated one of my favorite trending foods, Maqui berry powder. I love not only the color but also that the Maqui berry is an exotic fruit from South America. These wild, dark purple berries have been used for thousands of years. They add a beautiful purple color to your food have a subtle tart and sweet taste that can go with both sweet and savory dishes.

I can’t wait to hear what you think of this recipe. Personally, I love it! It has just the right amount of sweetness and provides fiber and complex carbs from oats, berries, nuts and chia seeds. For more information about the nutrition benefits of oats, visit QuakerOats.com and check out this video for more about oats and heart health.

A heart healthy diet should include whole grains, fresh fruits and vegetables, low fat dairy, lean protein and legumes, and should limit fat, saturated fat and cholesterol and sodium. This recipe per 1 serving provides about 2g soluble fiber from oats. Experts recommend that to maintain good health, no more than 10% of your calories should come from saturated fat, and no more than 20-35% of daily calories should come from total fat. 

Ingredients:

1. 1 C almond milk

2. ½ C oats

3. ½ C frozen mixed berries

4. 1 tsp chia seeds

5. 1 tsp agave

6. 1 tsp maqui berry powder

7. ¼ tsp cinnamon

8. ¼ tsp vanilla extract

9. Pinch of salt

Toppings: ½ sliced banana, ¼ C blueberries, 2 Tbsp goji berries and 2 Tbsp of pecans

Instructions:

• Bring almond milk to a gentle boil along with salt

• Add the oats and allow to cook over low heat, covered, for 5-7 minutes

• Add the frozen mixed berries and cook for another 1-2 minutes, or until oats are soft

• Turn off heat, and add the chia seeds, maqui powder, cinnamon, vanilla extract and agave, and stir until everything is combined

•  Serve in a bowl with toppings sprinkled on top.

Enjoy!

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