Food Babies

No, not you…. you, the bowlegged one

Combining Superfoods: Oatmeal with Blueberries and Walnuts

Posted by Hilary on April 20, 2010

Ah, superfoods. The term has little meaning to an actual dietician. However, it is an easy way to understand that a particular food is basically extra-healthy.

Superfoods include beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts, and yogurt. There are other lists that include things like olive oil, avocado, and dark chocolate.

One of my current projects is to find ways to combine some of these superfoods, so that you get 3 or more in one meal. The easiest way to do this so far: oatmeal with blueberries and walnuts!

Why oatmeal? It’s high in fiber, and thus helps to lower total and LDL cholesterol. Oatmeal also contains plant chemicals with antioxidant properties, as well as B vitamins, calcium, iron, and Vitamin A. Oatmeal is a complex carbohydrate.

Why blueberries? Blueberries are high in vitamin C, manganese, fiber, and vitamin E. In studies looking at a variety of fruits and vegetables, blueberries have been shown to have the most antioxidants, thus destroying the most free radicals. Actually, the proposed list of health benefits of blueberries is long enough that I don’t want to type it out, so click here if you’re interested.

Why walnuts? Walnuts contain protein, fiber and vitamin E. Walnuts contain a significant amount of omega-3s. They also have a lot of antioxidants, and even some melatonin!

A recipe is probably not needed here. Just cook oatmeal according to package directions. I added a teaspoon of brown sugar to my oatmeal. If your blueberries are frozen (like mine), throw them in towards the end of cooking to thaw them out. If they’re fresh, add them after the oatmeal is cooked. Top with a handful of walnuts.


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