Meal How-To With: Rolled Oats

Benefits

• Fiber: helps reduce total cholesterol levels, increases feeling of fullness, and improves gut health
• Protein: supports muscle health, weight loss, feeling of fullness, and glucose regulation
• Manganese: supports bone health and reduces inflammation (191% of the RDI)
• Iron: regulates energy and focus, digestion, immune system, and body temperature (20% of the RDI)
• Zinc: supports hormonal and immune health (20% of the RDI)

Prep Methods

Overnight Oats Mix ½ cup oats with ½ cup liquid, cover and let it chill in the fridge overnight. The next day, mix in toppings and enjoy. Warm Oatmeal Add 1 cup liquid to ½ cup oats, bring to boil in a pot then simmer 3-5 minutes until liquid is absorbed.

Liquid Options: water, plant-based milk (almond, coconut, hemp)

Make it a Meal

Add protein, healthy fats, and produce to make it a meal

• Protein, fiber + fat sources: nuts or nut butter, chia, pumpkin or flax seeds
• Protein sources: natural plant or collagen protein powder
• Produce: berries, banana, peaches, apple
• (Optional) uperfoods: cinnamon, cacao powder, cacao nibs, goji berries