Description
This delicious and nutritious oatmeal bowl is designed to fuel athletes on their recovery days. Packed with complex carbohydrates, protein, healthy fats, and antioxidants, it’s the perfect way to replenish glycogen stores, repair muscle tissue, and reduce inflammation. Enjoy a warm, comforting breakfast that supports your body’s natural healing process.
Ingredients
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1/2 cup rolled oats
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1 cup milk (dairy or non-dairy, e.g., almond milk, soy milk)
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1/4 cup mixed berries (fresh or frozen, e.g., blueberries, raspberries, strawberries)
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2 tablespoons chopped nuts (e.g., almonds, walnuts, pecans)
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1 tablespoon seeds (e.g., chia seeds, flax seeds, hemp seeds)
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1 tablespoon Greek yogurt (optional, for extra protein)
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1 teaspoon honey or maple syrup (optional, for sweetness)
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1/4 teaspoon cinnamon (optional, for flavor)
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Pinch of salt
Instructions
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In a small saucepan, combine rolled oats, milk, and a pinch of salt.
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Bring the mixture to a boil over medium heat, then reduce heat to low and simmer for 5-7 minutes, stirring occasionally, until the oats are cooked and the mixture has thickened.
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Remove the saucepan from the heat and stir in cinnamon and a sweetener (honey or maple syrup), if using.
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Pour the oatmeal into a bowl.
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Top with mixed berries, chopped nuts, seeds, and Greek yogurt (if using).
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Serve immediately and enjoy!
Notes
Variations: Try adding different fruits like sliced banana or peaches. You can also add protein powder to the oatmeal while cooking for an extra protein boost. For a chocolatey twist, add a tablespoon of cocoa powder.
Tips for Preparation/Serving: Prepare a large batch of oats in advance and refrigerate. Reheat with a splash of milk and add fresh toppings before serving. To toast your nuts beforehand, enhances the flavors.
Intolerances/Allergies: For dairy-free, use non-dairy milk and omit the Greek yogurt. Ensure nuts and seeds are allergen-free for those with allergies. This recipe can easily be made gluten-free by using certified gluten-free rolled oats.
Taste Preferences: Adjust the amount of sweetener to your liking. If you prefer a tangier taste, add a squeeze of lemon juice.
- Prep Time: 5 minutes
- Cook Time: 7 minutes
- Category: Breakfast, Snack
- Method: Stovetop
- Cuisine: American, Health-Focused
Nutrition
- Serving Size: 1/1 of recipe
- Calories: 450
- Sugar: 25 g
- Sodium: 150 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 17g
- Trans Fat: 0 g
- Carbohydrates: 60 g
- Fiber: 10 g
- Protein: 15 g
- Cholesterol: 5 mg
Keywords: oatmeal, breakfast, athlete, recovery, post-workout, berries, nuts, seeds, protein, healthy, easy, quick, recovery breakfast for athletes, good breakfast recipes for athletes on recovery day, high protein breakfast.