One of the worst habits that many truck drivers have picked up over the years is skipping meals, and of course, breakfast is the one we skip most regularly. At Len Dubois Trucking we want to make sure our driver’s practice and maintain a healthy lifestyle while out on the road. Start your morning off right with a bowl of oatmeal. It’s quick and easy to make, even in the truck. Oatmeal is a whole grain, so not only does it fill you up, it is also a high energy food that will keep you going through your morning routine.
Basic Oatmeal
INGREDIENTS:
- 1/2 Cup of old fashioned oatmeal
- 1 Cups of water
PREPARATION:
- Mix ingredients together in a microwave bowl
- Microwave on high for 1 1/2 to 2 minutes
- Stir and serve
Serving Size: 1 Prep Time: 1 Min Cook Time: 2 Min
NUTRITIONAL INFORMATION
Calories per serving: 145, Fat 2.4 grams, Cholesterol 0 mg, Carbohydrates 25.4 grams, Fibre 3.7 grams, Sugar 0.56 grams, Protein 6.1 grams
Let’s face it, most of us really don’t like plain old oatmeal. We load it with brown sugar, taking a healthy breakfast and turning it into something that has high calories, fat and sugar content. The recipes I am about to share with you are healthy oatmeal choices that taste great.
Berry Apple Oatmeal
INGREDIENTS:
- 1/2 cup low fat milk
- 1/4 cup water
- 1/4 Cup Oatmeal
- 1/4 Cup Blueberries
- 1/4 Cup Applesauce
- 1 Tbs Wheat Germ
- 1 Tsp Ground Cinnamon
- 1 Tsp Sugar
PREPARATION:
- Mix Milk, Water, and Oatmeal together in a microwave bowl
- Microwave on high for 1 minute
- Add Blueberries, Applesauce, Wheat Germ, Cinnamon and sugar
- Microwave on high 1 minute or until oats are tender
- Stir and serve
Serving Size: 1 Prep Time: 5 Min Cook Time: 2 Min
NUTRITIONAL INFORMATION
Calories per serving: 270, Fat 5.3 grams, Cholesterol 10 mg, Sodium 55 mg, Carbohydrates 48.1 grams, Fibre 6.8 grams, Protein 10.1 grams
Strawberry Oatmeal Smoothie
INGREDIENTS:
- 1/2 cup low fat milk
- 1/4 Cup Rolled Oats
- 1/2 Banana, broken into chunks
- 7 Strawberries
- 1/4 Tsp Vanilla Extract
- 3/4 Tsp Sugar
PREPARATION:
- Combine all ingredients in a blender
- Blend until smooth.
Serving Size: 1 Prep Time: 5 Min
NUTRITIONAL INFORMATION
Calories per serving: 236, Fat 3.7 grams, Cholesterol 0 mg, Sodium 65 mg, Carbohydrates 44.9 grams, Fibre 5.9 grams, Protein 7.6 grams
Banana Nut Oatmeal
INGREDIENTS:
- 1/4 Cup Water
- 1/4 Cup Low Fat Milk
- 1/2 Banana, sliced
- 1/4 Cup Rolled Oats
- 1 Tsp Cinnamon
- 1 Tbs Chopped Walnuts
- 1 Tsp Brown Sugar
- 1/4 Tsp Vanilla Extract
PREPARATION:
- Combine water, milk, banana, rolled oats, and cinnamon together
- Cook in microwave on high for 1 1/2 to 2 minutes
- Remove from microwave and stir in walnuts, brown sugar and vanilla
Serving Size: 1 Prep Time: 5 Min Cook Time: 2 Mins
NUTRITIONAL INFORMATION
Calories per serving: 220, Fat 6.6 grams, Cholesterol 1 mg, Carbohydrates 37 grams, Fibre 4.8 grams, Protein 7.3 grams
Cherry Almond Oatmeal
INGREDIENTS:
- 1/2 Cup Almond Milk, Unsweetened Vanilla
- 1/4 Cup Rolled Oats
- 1/4 Cup Dried Tart Cherries
- 1/8 Cup Sliced Almonds
PREPARATION:
- Combine milk and rolled oats together
- Cook in microwave on high for 1 1/2 to 2 minutes
- Remove from microwave and stir in cherries and almonds
Serving Size: 1 Prep Time: 1 Min Cook Time: 2 Mins
NUTRITIONAL INFORMATION
Calories per serving: 279, Fat 10 grams, Cholesterol 0 mg, Sodium 418 mg, Carbohydrates 45.4 grams, Fibre 6.1 grams, Protein 5.9 grams
Apple Pie Oatmeal
INGREDIENTS:
- 1/2 Cup Low Fat Milk or Water
- 1/4 Cup Rolled Oats
- 1/4 Apple, sliced
- 1/8 Tsp Cinnamon
PREPARATION:
- Combine milk and rolled oats together
- Cook in microwave on high for 1 minute
- Remove from microwave and place apple slices on top
- Cook in microwave on high for an additional 30 seconds to 1 Minute until oatmeal and apple slices are tender
Serving Size: 1 Prep Time: 1 Min Cook Time: 2 Mins
NUTRITIONAL INFORMATION
Calories per serving: 170, Fat 3.1 grams, Cholesterol 0 mg, Sodium .2 mg, Carbohydrates 32.4 grams, Fibre 5.3 grams, Protein 5.1 grams
