Our clients find that the most satiating breakfast, by far, includes an egg. They agree that on mornings when their breakfast includes an egg they will stay satisfied until lunch; it’s that simple (hello Sunny Side Eggs on a Portobello “Bagel” and Quinoa Breakfast Nibbles). Tell them they can add a bowl of fruity, creamy oatmeal (like and it doesn’t get any better than that. They’re on cloud nine because this combination marries the two and is sheer heaven for the taste buds (sweet and savory!) and for the waistline too. Not only is this the perfect everyday breakfast with staying power to prevent overeating at lunch, but it also has slimming and metabolism benefits just in time to help your efforts to get your best summer beach body.
The berries: One of the many reasons that we love blackberries and strawberries is that they aid in weight loss! They contain the phytochemical known as Cyanidin-3-glucoside (C3G). Research shows C3G aids in the production of both adiponectin, which enhances fat metabolism, and leptin, which suppresses appetite. Burn more fat and prevent an insatiable appetite? Sign us up! 🙂
The oatmeal: Even as kids, we knew there was something so swell about oatmeal and always noticed how much it filled us up. And yes, we were on to something—and who knew that now as dietitians, we’d be touting its’ weight loss benefits and talking about how this satisfying, creamy comfort food’s fiber swells in your stomach, taking up space, preventing hunger and the over-eating that accompanies it, all while releasing a gradual supply of energy, preventing energy crashes and the sugar-cravings that come with it.
The egg: In our experience as dietitians, including eggs at breakfast helps to stave off hunger more than any other food. Preventing hunger is the key when it comes to weight loss. If you’re trying to lose weight and you’re hungry, it’s very hard to prevent succumbing to temptations.
The pineapple: Every tropical vacation we’ve taken, we’ve found ourselves eating pineapple as we’ve been in our bathing suits. Luckily, this is a great beach-body food. It contains water and fiber, both which help to keep your digestive tract moving, which is important to help your body to flush out waste, to give you a flatter stomach. And pineapple contains the proteolytic enzyme bromelain, which aids in the digestion of protein. Ease of digestion is important when it comes to avoiding indigestion, bloat and all of the unappealing symptoms that come along with it. Plus, as an anti-inflammatory superfood, pineapple can help to calm your insides, reducing swelling and in turn, ultimately, assisting you in attaining a flatter belly. And finally, pineapple can be a sweet treat and fab alternative to sugary candies.
Wake-up Sunnyside Pineapple Berry Oatmeal
2 cup water
1 cup quick-cooking rolled oats
2 eggs (We use Eggland’s Best because they have 25% less saturated fat than other eggs and because they have only 60 calories per egg compared to 70-75 calories in other eggs thanks to the special vegetarian hen feed!)
1/2 cup vanilla almond milk (optional)
1/2 cup sliced strawberries
1/2 cup fresh pineapple, cut in chunks
1. Bring water to a boil in a small saucepan.
2. Add oats and reduce heat. Stir. Simmer for about 5 minutes or until oats are tender.
3. While oats are simmering, spritz a small pan with oil in a spray container. Heat over medium heat and add egg. Cook until white is set and yolk is still soft (not cooked through) about three minutes.
7. When oatmeal is tender, add almond milk (if using) and stir.
8. Divide oatmeal evenly amongst two serving bowls and mix in fruit.
10. When eggs are ready, remove from pan.
11. Top each bowl of oatmeal and berries with an egg. Enjoy!
Nutrition Facts Per Serving: 255 Calories, 38 g carbohydrate, 7 g fat, 2 g saturated fat, 12 g protein, 7 g fiber, 66 mg sodium
Nutrition Facts with 2 eggs Per Serving: 315 Calories, 38 g carbohydrate, 11 g fat, 3 g saturated fat, 18 g protein, 7 g fiber, 131 mg sodium
Do you want a chance to win $5,000? Eggland’s Best is looking for their CEO “Chief Egg Officer” (so cute– we love it!!) Check out their page to enter for your chance to win! Psst… the last day to enter is May 24, 2015– don’t miss your chance to win!
- 2 cup water
- 1 cup quick-cooking rolled oats
- 2 egg (We use Eggland’s Best because they have 25% less saturated fat than other eggs and because they have only 60 calories per egg compared to 70-75 calories in other eggs thanks to the special vegetarian hen feed!)
- ½ cup vanilla almond milk (optional)
- ½ cup sliced strawberries
- ½ cup blackberries
- ½ cup fresh pineapple, cut in chunks
- Bring water to a boil in a small saucepan.
- Add oats and reduce heat. Stir. Simmer for about 5 minutes or until oats are tender.
- While oats are simmering, spritz a small pan with oil in a spray container. Heat over medium heat and add egg. Cook until white is set and yolk is still soft (not cooked through) about three minutes.
- When oatmeal is tender, add almond milk (if using) and stir.
- Divide oatmeal evenly amongst two serving bowls and mix in fruit.
- When eggs are ready, remove from pan.
- Top each bowl of oatmeal and berries with an egg. Enjoy!
The Nutrition Twins work with Eggland’s Best to help people to get more nutrients from their food.