Skip the sugary packets of instant oats & make your anti-inflammatory instant oats packed with protein, anti-inflammatory omega 3’s & energy! Gluten Free, Vegan, Vegetarian
**** NEW RECIPE VIDEO ADDED BELOW RECIPE CARD!
How was your first day back at it? I dropped an entire UNOPENED jar of molasses on the ground, that pretty much set the tone for the day, so that was fun. Other than that felt good to get back into some sort of routine, even if I still can’t work out. BOOOO Somebody kick your but in the gym for me okay? In all honesty, I’ve been feeling good just don’t want to re-tweak it, so I’m going on a walk today to see how that does. Wish me luck!
So, yesterday I posted a few foods that I used to think were SUPER healthy, but now I know better. One of those foods was instant oatmeal packets. If you read yesterday’s post, you already know why not all oatmeal is created equal, if you haven’t had a chance to read it yet, definitely go check it out really quick! Foods that seem healthy, but aren’t.
The thing is, when I was in grad school, I thought oatmeal was a supreme healthy food and set out a path to learn to like it. (See 10 Healthy Foods I Learned To Like and 10 I Haven’t.) I finally found that by mixing a bit of almond butter in it I could cover up enough of the oatmealy taste to learn to like it. That oatmealy taste is why instant oats are loaded with sugar, to give it a pleasant flavor. Yesterday, I basically said donuts were better than instant oats, health wise. I’m still not retracting that statement; I’m digging my heels in the sand on that one. Why? Oats, ESPECIALLY INSTANT OATS are not a balanced breakfast, they are mostly carb and sugar. Too much sugar (along with Omega 6 oils and stress) is a cause of inflammation. The problem is, instant oats are super convenient and portable.
So today I’m showing you how to make your own packets with far healthier ingredients that will create a balanced breakfast with a protein, anti-inflammatory omega 3’s, and energy punch. Now that’s a breakfast! Here is what I did: I combined the following ingredients in mason jars, but you could do zip lock bags if you want, up to you sweetie! I would suggest buying these ingredients in bulk as much as possible, that will cut down your cost per serving dramatically to be even less than instant oats per serving. I linked to the brands that I get for each one, but I get my chia seeds, hemp seeds, peanut butter powder, oats, and cinnamon from Costco. I order collagen and ground flaxseed. The collagen can be substituted for your favorite protein powder if you want, I just find it’s a tasteless convenient way to get in added protein. I already eat whey protein bars and drink smoothies, so I like to vary my protein sources. That being said if you are vegan, you can sub 1/2 to a full scoop of your favorite protein powder in the mix. Also, I put in the notes section how I changed this recipe for Mr. Hungry.
Then, when you actually want to make the oats, you have two options. You can make them in “overnight oats” fashion, so they are ready to eat in the morning. Or you can grab your jar or bag ready to go and take it with you to work to make there. Your choice! I made a bunch of jars and stocked them in the pantry, some for me and some for Mr. Hungry. That way I don’t have to get out the bags of flax, hemp, chia, oatmeal, collagen, and PB powder every single time. The more prepared it is, the more convenient it is!
Anti-Inflammatory Instant Oats
For Dry Mix:
- 2 tablespoons ground flax
- 1 tablespoon hemp seeds
- 1/3 cup rolled oats
- 1 teaspoon chia seeds
- 2 tablespoons peanut butter powder
- 1 scoop collagen or protein powder (optional)
- 1 teaspoon brown sugar (optional)
To Make Overnight Oats:
- 1/3 cup unsweetened vanilla almond milk or water
- 5-6 drops of stevia (optional)
- 1 cup frozen strawberries
To Make Instant Oats:
- 1/3 cup water
- Combine all dry ingredients in a bag or mason jar.
- To make overnight oats (will be ready in the morning) - add almond milk, frozen strawberries, and stevia to jar. Combine ingredients well and let "cook" overnight in the refrigerator. Oats and chia seeds will soften and absorb the liquid.
- To make instant oats combine with water in the morning and eat!
*For Mr. Hungry I doubled the oats, hemp seeds, and collagen.
Serving Size 1
Amount Per Serving
% Daily Value
Total Fat 15 g
Total Carbohydrates 37 g
Dietary Fiber 13 g
Protein 25 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Looking for more tasty oatmeal recipes? Check out the recipe index or one of these below!