Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Breakfasts > Oatmeal with Berries and Seeds

Mediterranean Oatmeal with Berries and Seeds

Start your day with a flavorful and nutritious Mediterranean-inspired oatmeal. This recipe combines the heart-healthy benefits of oats with the antioxidant power of berries and the healthy fats from seeds, all while adhering to the principles of the Mediterranean diet.

Prep Time
5 minutes
Cook Time
5-7 minutes
Servings
1
Ingredients
  • 1/2 cup Rolled Oats
  • 1 cup Water or Almond Milk
  • 1/2 cup Mixed Berries (fresh or frozen)
  • 1 tablespoon Chia Seeds
  • 1 tablespoon Flax Seeds
  • 1 tablespoon Walnuts or Almonds (chopped)
  • 1 teaspoon Honey or Maple Syrup (optional)
  • Pinch Cinnamon (optional)
  • 1/4 teaspoon Lemon Zest (optional)

Cooking the Oatmeal

In a saucepan, combine the rolled oats and water (or almond milk). Bring to a boil over medium heat, then reduce heat and simmer for 5-7 minutes, or until the oats are cooked to your desired consistency. Stir occasionally to prevent sticking.

Adding the Berries

Once the oatmeal is cooked, stir in the mixed berries. If using frozen berries, cook for an additional minute or two until they are heated through. Fresh berries can be added right at the end.

Topping with Seeds and Nuts

Transfer the oatmeal to a bowl. Sprinkle with chia seeds, flax seeds, and chopped walnuts or almonds. These add healthy fats, fiber, and protein to keep you feeling full and energized.

Sweetening and Flavoring (Optional)

If desired, drizzle with a teaspoon of honey or maple syrup for added sweetness. You can also add a pinch of cinnamon or lemon zest for extra flavor.

Serving Suggestions

Serve immediately while warm. This oatmeal is a complete and satisfying breakfast that will keep you going until lunchtime. For a richer flavor, try toasting the nuts and seeds lightly before adding them.

Nutrition Facts Estimated per 100g of product

Note: These values are approximate and can vary based on specific ingredients and portion sizes.

  • Calories: 120-150
  • Protein: 4-6g
  • Fat: 4-6g
  • Carbohydrates: 18-22g
  • Fiber: 4-6g

Other Important Considerations for Nutrition

  • Berries: Choose a variety of berries to maximize your intake of antioxidants and vitamins.
  • Seeds: Chia and flax seeds are excellent sources of omega-3 fatty acids and fiber.
  • Nuts: Walnuts and almonds provide healthy fats and protein. Be mindful of portion sizes, as nuts are calorie-dense.
  • Sweeteners: Use honey or maple syrup sparingly, or consider using stevia or erythritol as a lower-calorie option.
  • Adjustments: Adjust the amount of liquid to achieve your desired oatmeal consistency. Experiment with different spices and flavorings to find your favorite combination.

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FAQ

  • Can I make this oatmeal ahead of time?

    Yes, you can make a larger batch of oatmeal and store it in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop with a little extra liquid to loosen it up. Add the berries, seeds, and nuts just before serving.
  • Can I use different types of milk?

    Absolutely! Almond milk, soy milk, oat milk, or even regular dairy milk can be used in this recipe. Choose the type of milk that best suits your dietary needs and preferences.
  • What if I don't have all the seeds and nuts?

    Feel free to substitute with whatever seeds and nuts you have on hand. Sunflower seeds, pumpkin seeds, and pecans are all great options.