Physalis, Blueberry, Walnut Oatmeal
Three times a week we have oatmeal for breakfast. Oops, more like brunch because most of the time we have our first meal of the day around 10 to 11 a.m. because we usually get up at 9:30a.m. or a bit later. 🙂 It works to our advantage because we decrease our caloric intake in a day that way. More details about decreasing caloric intake and intermittent fasting, in another blog.
Joy Meal #1, the oatmeal jazzed up with physalis, blueberries and walnuts is our most recent favorite. Note that in this Joy Meal #1 the values in the table below are divided in two because we used two types of berries instead of only one in this meal. The table below is applicable when we use only physalis, without blueberries which we do from time to time. Confusing? Well, just do it the way I do, without being too conscious of the specific numbers in the table. I just want to enjoy a healthy meal, for God’s sake. And the way I do it, I just grab a handful of this and that berries, crush a handful of walnuts and arrange them all on top of a cup of cooked oatmeal. I add the milk, when I remember to. 🙂 I’m not a milk person but my husband is. If there’s something I am conscious about, it’s the amount of sugar in our food. So, if the fruits are already sweet,I don’t get them any sweeter. For those who like to scrutinize for their own reasons, here’s the breakdown of the nutritional values of each ingredient.
PHYSALIS – This antioxidant-rich, cancer-fighting, anti-inflammatory, mood-boosting golden berries have been known traditionally for its therapeutic and nutraceutical use. A cup with 140g serving of physalis as oatmeal topping contains:
|Calories: 74||Fat : 1gram|
|Carbs: 15.7 grams||Vit K|
|Fiber: 6 grams|
|Protein: 2.7 grams|
RDI – Recommended Dietary Intake –
|Vit C: 21% of RDI, women / 17% for men|
|Vit A: 7% of RDI, women / 6% for men|
|Vit B1:14% of RDI, women / 13% for men|
|Riboflavin: 5% of the RDI|
|Niacin: 28% of RDI, women / 25% for men|
|Iron: 8% of RDI, women / 18% for men|
|Phosphorus: 8% of the RDI|
BLUEBERRIES: These superfood are folate and antioxidant-rich which support the production of brain chemicals involved in mood regulation. A cup with 148 gram blueberries as oatmeal topping contains:
|Calories: 84||Vit K1: 36% of the RDI Folate: 9 mg|
|Carbs: 15 grams||Vit C: 24% of the RDI Magnesium: 9 mg|
|Fiber: 4 grams||Vit B6: 5% of the RDI Calcium: 9 mg|
|Sugar: 10 grams||Manganese: 25% of RDI Potassium: 114 mg|
|Protein: 1.1 gram||Phosphorous: 18 mg Iron: 0.41 mg|
|Fat: 0.49 grams||Vit E, Vit A, copper, Zinc: 0.24 mg|
WALNUT: Now, this nut deserves a blog entirely about itself. This is a nut that offers so much health benefits that are backed by scientific researches in relation to heart health, gut health,brain health, breast cancer growth control and even weight regulation.
OATS: Being one of the most nutrient-dense foods, oats also deserve a blog entirely about it only. Suffice it to say, that oats can be the major carrier of our Joy Meal because of its versatility in uses and for its role as prebiotic, meaning the good bacteria (probiotics) in the gut can feed on them to keep the gut healthy.