Disclosure: By posting this recipe I am entering a recipe contest sponsored by Wild Blueberries and am eligible to win prizes associated with the contest. I was not compensated for my time.
Since college, whenever I am back at my parents in CT for Thanksgiving I run the Thanksgiving day 5k. I started running it with friends and then years later, my parents joined in too. Having a bowl of warm oatmeal has always hit the spot for me in cold weather but, it’s also my must-have pre-race breakfast! I throw different fruits and nuts or seeds in my oats all of the time and most often enjoy them pre-race with an easy ripe banana and spoonful of peanut butter now. Growing up, however, my oats would be topped with plenty of brown sugar, maybe enough to negate the soluble fiber’s positive effect on my blood sugar. When I think of the holidays, having oats mixed with more sugar on apples for a delicious apple crisp comes to mind!
Since most people are getting their fill of sugar from Halloween through New Year’s Day, I wanted to post a recipe that could help curb some of that sugar intake. What people often don’t realize is that by eating more sweets and treats, they end up eating less vegetables, fruits, lean protein and whole grains. I also see many people eating less all day thinking it will help them balance the calories they’ll eat later when in reality it makes them overeat on the seasonal foods. I decided to create a wild blueberry recipe that would fit into everyone’s holiday routine and still start the day off on the right foot with sustainable energy from fiber, healthy fat, and some protein while still providing delicious holiday spice.
You may be thinking that blueberries are just a summer food and that they’re too expensive while not in season. Fun fact: 99% of wild blueberries are frozen immediately after harvest to not only lock in nutrients, but also keeping prices from skyrocketing, like that of fresh blueberries, in the winter.I keep frozen fruits and vegetables handy year round because they won’t spoil while I’m traveling (or if I forget about them) and they can be cooked or utilized so quickly!
From a nutritional standpoint, did you know that wild blueberries have 72% more fiber and 32% less sugar compared to regular blueberries? Adding them to your breakfast can be useful through the holiday season when your afternoon snack is too often a cookie instead of a carrot and hummus. Add to those wild blueberries some chia seeds, soy milk, apples and cinnamon, and you have a perfect seasonal breakfast. In addition to being a nice warm meal in the fall and winter, providing you with over a serving of fruit in the morning along with plenty of fiber and some omega-3’s, this recipe is also a time saver. With all of the running around people are doing, “not having time” is a common excuse for not eating healthy meals.
Lucky for you, it will take less than five minutes to get the ingredients in your slow cooker and no longer for clean up than dumping water in the sink. By adding the ingredients to a glass mixing bowl and creating a double boiler, your slow cooker won’t have any oats stuck to the side to scrap away!
Use this easy meal as you food prep on the Sunday before Thanksgiving or, better yet, to ensure you have a balanced breakfast for yourself and your family (and maybe your guests) on Thanksgiving morning before the craziness begins!
I bought a huge bulk bag of frozen blueberries at BJ’s this past week so, I can’t wait to check out the rest of the Recipe Reduxer’s recipes with this ingredient. Check them out via the link at the end of my post 🙂
Wild Blueberry Apple Spiced Slow Cooker Oats
- 1 C steel cut oatmeal
- 4 C unsweetened soy milk
- 2 medium apples diced
- 2 C frozen wild blueberries
- 2 Tbsp chia seeds or ground flax seeds
- 1 Tbsp vanilla extract
- 1 Tbsp Cinnamon
- 1/2 Tbsp ginger
- 1/4 tsp salt
- Optional: Pumpkin seeds, walnuts or almond butter
- Add all ingredients to a glass mixing bowl that will fit in your slow cooker.
- Fill water in the slow-cooker basin to 1/-1 inch below the top of the bowl.
- Set to low for 8 hours.
- Wake up to warm filling nutritious oatmeal.
Nutrition Information (If preparing as 4 servings)
Total Fat: 8 g
Saturated Fat: 1 g
Carbohydrate: 56 g
Fiber: 15 g
Sugar: 13 g
Added Sugar: 0 g
Protein: 16 g
Sodium: 200 mg
Potassium: 465 mg
Vitamin A: 12% Calcium: 43 % Iron: 23% Vitamin C: 6%