A bowl of steamy porridge is the cozy sweater of the breakfast world—like this PB&J oatmeal below. It’s also a gut-friendly option for a morning repast. A large review of 84 previously published research papers in The Journal of Nutrition determined that the rumors are true: Frequent oat intake can increase the count of beneficial strains of bacteria, namely Lactobacilli and Bifidobacterium, in the digestive tracts of healthy people as well as those with celiac disease. Some GI complaints in those with celiac disease, however, have been reported.
These days, a robust microbiome is being linked to everything from improved immunity to better brain functioning. That makes this inspired PB&J oatmeal easy to digest.
1 ½ C fresh or frozen (thawed) raspberries
1 T honey
2 T chia seeds
1 cup steel-cut oatmeal
1/3 cup milk or unsweetened dairy-free milk
1/3 C peanut butter powder
1 t cinnamon
1/4 C unsalted roasted peanuts
1/4 C coconut chips or flakes
Blend together raspberries, honey and 2 tablespoons water. Place fruit puree in a container or bowl and stir in chia seeds. Chill for at least 1 hour to thicken. Place oats, a pinch of salt and 3 cups water in a medium-sized saucepan. Bring to a mild boil, immediately turn off heat, cover and let oats soak overnight. In the morning, stir milk, peanut powder and cinnamon into the oats and heat over medium-low for 5 minutes, stirring occasionally. Divide oatmeal among serving bowls and swirl in the raspberry-chia jam. Garnish with peanuts and coconut chips. Makes four servings.
See also: Does Oatmeal Raise Blood Sugar?
Matthew Kadey, MS, RD
Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.
