Rona's Favorite Healthy (And Not So Healthy) Recipes

Recipe for a Healthy “Power Breakfast”

It’s hard to find healthy recipies that are also fast, easy and filling. So WBO Digest interviewed California-based Rona Lewis, a personal fitness trainer and great cook, who shared a recipie from her upcoming cookbook.

Outrageous Oatmeal
Prep Time: 5 minutes
Cook Time: 3 minutes
Serves 1

This is my favorite carbohydrate breakfast. It’s a great meal for kids and adults who want a hot breakfast that will keep them full all morning. When I eat this, I can go for at least 4 hours without needing a mid-morning snack. That’s because of the high protein content. The sugar is from the blueberries, which are low on the glycemic index and have a ton of antioxidants. Also, if you’re going to have starchy carbohydrates, eat them in the morning so they’ll be digested and the energy from the used during the day. Eat this, then you’ll have lots of energy for a 3 or 4 mile run!


-3/4 c plain quick cooking oatmeal (I like McCann’s)
-1 cup water, more or less
-1/2 c blueberries
-A sprinkle of cinnamon
-1/2 scoop (22g) vanilla or banana flavored protein powder
-2 Tbs toasted almond slivers (optional)

Place the oatmeal in a microwaveable bowl. Pour the water over it, just enough so that the oatmeal absorbs most of it. Place in the microwave for 2 minutes. When done, stir. Mix in all other ingredients. I like the optional almonds as they add a nice crunch. While they add about 150 calories and 15 grams of fat, remember your body needs this healthy fat. Plus, they have vitamin E and manganese.

Source: WBO Digest, January 2009
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