I have to admit that I am one of those people who love peanut butter and banana sandwiches. I used to pack these in my brown bag lunches or consume open face for a grab and go breakfast. Recently, I was wanting to create a nutritious breakfast bowl using one of my other favorite breakfast foods which is oatmeal. At the same time, I also desired to add some of my all time favorite comfort foods, dark chocolate, peanut butter, almonds and bananas to my oatmeal. After some experimenting in my vintage kitchen, I came up with the Dark Chocolate Peanut Butter Breakfast Bowl. It is a feast for the eyes, delicious yet nutritious and a snap to prepare. Your kids and grandkids would even go for this. My husband and I enjoy it at breakfast or even for supper if I don’t want to slave all afternoon over a hot stove in my vintage kitchen. Saves more time for having fun and enjoying life!
Some of you probably remember your mother cooking oatmeal or cocoa flavored Malt-O Meal on the stove for your breakfast before you walked to school in the morning. This was before the instant microwave oatmeal, mind you. It turns out mom was right that oatmeal is good for you. Yes, oatmeal is incredibly nutritious since it contains a soluble fiber called beta-glucan which has been proven to lower cholesterol and even help improve insulin response possibly reducing blood sugar as well in people with Type 2 Diabetes. Hold the sugar and honey though if you have diabetes and sweeten with stevia. If you do sweeten with dark chocolate chips as my recipe calls for, count into your carbohydrate controlled meal plan accordingly. A once cup serving of oatmeal is also a good source of magnesium, manganese, copper, iron, phosphorous, zinc, folate, Vitamins B-1 and B-5. Recently you may have read about the importance of gut health. Good news for oatmeal lovers: the beta-glucan in oatmeal forms a gel like substance when it mixes with water in your digestive tract and this solution coats the stomach and digestive tract. This coating feeds good bacteria in the gut which increases their growth rate contributing to a healthy gut.
The Dark Chocolate Peanut Butter Breakfast Bowl toppings of dark chocolate chips, sliced almonds and a banana really dress up the oatmeal and add a fabulous taste. To get the good peanut butter taste, I stirred in PB Fit, a peanut butter powder which contains only 50 calories per two tablespoons, 2 grams of fat, 70 mg of sodium, 1 gram of fiber, 5 grams of protein, 4 grams of carbohydrate and 3 grams of sugar. I began a weight loss meal plan January 1 and have lost 9 pounds so I desire to limit my calorie intake at this time as many of you may want to do also. If you don’t want to use the PB fit you can use a non-hydrogenated peanut butter or almond butter where the oil rises to the top. Just stir the oil in when you open it.
Peanut butter and PB Fit as well as the almonds are an excellent source of protein. As you may be aware, protein is made up of amino acids which help to grow, maintain and repair various tissues in the body including your muscles. Protein also has a very filling effect so that you remain full and satisfied longer after you consume your meal. Fiber also has a very filling effect. Almonds are also an excellent source of fiber, monounsaturated heart healthy fat and are a good source of vitamin E, magnesium and manganese. Since nuts including almonds and peanuts are a high fat source, they also contain a moderate amount of calories per serving. Due to this fact, sprinkle approximately a one tablespoon serving on your cereals or salads or enjoy a small handful for a power snack during the day. If you on the other hand, consume a large quantity of them, your calorie intake will be much higher.
Last but not least, dark chocolate is a very healthy food that likewise can be enjoyed in moderation. Dark chocolate is very delicious and a small amount can help satisfy that sweet tooth. You can purchase the dark chocolate kisses, candy bars and chocolate chips to name a few versions of it. Nutrition professionals recommend that you look for the less processed chocolate that contains at least 65% cacao. Not only does dark chocolate have a higher concentration of disease fighting antioxidants and flavonoids than milk chocolate, it is also lower in added sugar content. You might notice that your mood improves and you feel better after eating a small amount of dark chocolate. Science has proven that it stimulates the neural regions in the brain associated with pleasure and reward. Research studies have also demonstrated that consuming dark chocolate in moderation can improve heart health, decrease stroke risk, improve vision, and may even increase the HDL (good) cholesterol.
- 1 cup dry 100% whole grain old fashioned rolled oats
- 2 cups water
- 2 TB dark chocolate chips
- 2 TB slivered almonds
- 4 TB PB Fit or 2 TB peanut or almond butter
- 1 banana
- Bring water to a boil in a saucepan on the stove. Stir in oats. Cook over low heat for 3 minutes and then stir in the PB Fit or peanut/almond butter. Cook for approximately 2 more minutes until oats are well cooked. Remove saucepan from heat source. Spoon the oatmeal into 2 bowls. Sprinkle 1 TB of slivered almonds on the oatmeal. Slice ½ banana on each bowl of oatmeal. Sprinkle 1 TB of dark chocolate chips over the oatmeal also. the dark chocolate chips will begin to melt over the hot oatmeal breakfast bowl. Stir chocolate chips, slivered almonds and banana into the oatmeal prior to consuming if desired. Enjoy!
1 serving = 3 carbohydrate choices on a diabetes meal plan
Information in this food blog is not intended to provide medical and/or nutritional advice/recommendations. Consult your personal health care provider for your personal medical and nutritional advice/recommendations.
Here’s hoping that you enjoy this Dark Chocolate Peanut Butter Breakfast Bowl as much as we do and use this on a regular basis for your breakfast each morning!