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Protein Breakfast Bowl

For those of you who know me, know that I am obsessed with anything oats. Here's the deal though. You can get three different types of oats - steel-cut, old fashioned (rolled), and quick oats. Steel-cut oats have the longest cooking time but are also the healthiest version because they are the groats chopped into smaller pieces, meaning they have only been minimally processed. They are chewy in texture, and they do not spike your blood sugar as much as quick oats do. Depending on how much time you have and what you prefer, go with what works for you. I like to use steel-cut oats when I can.


Adding cinnamon to baked goods and breakfasts is a fantastic way to help stabilize your blood sugar.

Author: Jasmin Blackwood

Prep Time: 5 minutes
Total Time: 25 minutes

Yield: 4 Servings


2 cups steel-cut oats

6 cups water (less liquid = thicker oats)

½ cup unsweetened apple sauce

3 tsp cinnamon

2 apples (chopped)

Extras: Dash of sea salt + the toppings of your choice


1. In a medium saucepan, bring the water to a boil

2. Reduce the heat and pour in the oats and stir occasionally.

3. Add the apple sauce, sea salt and cinnamon once most of the water has been absorbed

4. Remove from the stovetop

5. Add your toppings (see notes)


Make sure you add your toppings to add some healthy fats and protein to this meal. The options are endless, examples include chopped walnuts, slivered almonds, sunflower or pumpkin seeds. You can also add any nut or seed butter instead.

Blackwood Nutrition Holistic Nutrition & Wellness - Cambridge, Ontario - Jasmin Blackwood - Andrey Tikhonovskiy