Build a Healthy Lifestyle: Breakfast Essentials

As a Registered Dietitian I am often asked what foods I always have in my pantry, refrigerator or freezer and why.  In this blog series we will dive into my kitchen and discuss all of the essentials, the nutritional value of each item and ideas for how to incorporate them into your lifestyle.

A well stocked pantry is an essential ingredient in the foundation of a healthy lifestyle. Let’s start with a couple of my ‘good morning’ pantry essentials. 

Old Fashioned Rolled Oats

One half cup of uncooked rolled oats (one cup of cooked) contains 5 grams of fiber and 5 grams of protein! The fiber in oats supports healthy cholesterol levels and also digestive health by feeding beneficial bacteria in the gut. 

Rolled oats cook quickly in the microwave and on the stove top (less than 5 minutes). Served with an egg, vegetables and savory seasonings or condiments oats are transformed into a filling porridge that is perfect for a quick breakfast, weekend brunch or even dinner!

They can also be used whole as a gluten-free alternative to bread crumbs or ground into a flour for muffins and other baked goods. 

Here are my favorite ways to use rolled oats:

Yogi green Tea kombucha

Yogi Green Tea Kombucha is a harmonious blend of green tea, fermented black tea and herbs. It is my favorite morning brew (…when I cannot get my hands on a mug of coffee). 

One cup of this green tea contains enough caffeine to give you a boost but not enough to cause the jitters that many of us associate with coffee. The caffeine in green tea works in concert with L-theanine to support cognition and mood.

Green tea drinkers report more stable energy and increased productivity.

Green tea is also packed with an array of bioactive compounds including catechins. Perhaps the most well known is epigallocatechin-3-gallate (EGCG) an antioxidant that helps prevent cell damage. These bioactive compounds work together to support cellular health and decrease the risk of cardiovascular disease, cognitive decline and even some cancers. 

Stop by the Yogi blog for wellness tips and recipes that use Yogi teas.

Stay tuned for a sneak peak at more of my pantry essentials!

Be well

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