Power Oatmeal

You’ve heard that breakfast is the most important meal of the day.


This is because we can make or break our day with what we choose to eat first.

If we start our day with too much sugar, you could be setting yourself up for a rollercoaster of blood sugar fluctuations that will keep you constantly craving sugar all day. This can result in multiple sugar rushes and crashes that can make you hungry, angry (= hangry), fatigued, unfocused, or worse. Cramps, headaches, and little to no nutrition in a day is no way to prepare for activity. Plus you’ll be craving sweet foods all day and grabbing what is quick and convenient. Not usually the most nutritious fuel.

Or if you eat a breakfast that is really high in fat including breakfast meats or cheese, this can leave a brick in your stomach and cause cramping, or make you feel like taking a nap-certainly not like going to practice!


You definitely want to eat some protein and fibre. Sugar should come from natural sources like fruit. That’s why I love smoothies! You can have protein, fibre, and natural sugars all blended into one delicious breakfast on the go. Plus it’s easy and fast to make.

If drinking your breakfast isn’t your thing but you’re in a hurry, grab a piece of fruit and a handful of nuts.

Have a bit more time? Eggs and whole grain toast, a fruit parfait…or this power oatmeal.

What makes it so powerful?

Not only does this breakfast contain protein, fibre, and natural sugars; this will keep you satisfied until lunch. And because your belly will be so happy-you’ll have extra time to make better decisions about what to eat for lunch and dinner.

See how making that one better choice in the morning can have an effect on your entire day? It’s a small thing, but being prepared for the day really does starts with breakfast.

The hemp hearts in this recipe are key for some really nutritious omega-3 and -6 fats plus 3 tablespoons contain about 10g of protein!

Oats are one of my absolute favourite breakfasts. Whether they’re in a jar in the fridge for overnight oats, in a baked breakfast bar, or this one you can make on the stove in a flash, they are excellent for health and digestion.

The great thing about oatmeal is you can make it delicious for everyone. Thick or thin? Up to you! Don’t like these toppings? Choose your own. Find what works and then you have an excellent option, ready to go.

This recipe is two servings so if you’re not sharing, pack half up before you add the toppings for the next day.



  • 1 cup rolled oats

  • 2 cups milk (or milk of choice)

  • 1/2 tsp vanilla (optional)

  • 1/4 tsp cinnamon

  • 3 tbsp hemp hearts

  • 1/2 cup fruit (banana, apple, berries)

Optional: Spoonful of nut butter or alternative or handful chopped nuts, seeds, or coconut flakes.


Place oatmeal, milk, vanilla (if using), and cinnamon in a medium pot and bring to a boil. Lower to a simmer and stir until oatmeal has absorbed the milk to your liking.

Top with fruit and nuts or whatever you like on your oatmeal. Cool it down with a bit more milk if you can’t wait and if you like it a bit sweet, use a bit of honey or maple syrup to swirl in.


If you don’t have hemp hearts, you can use flax meal (ground flax seeds) or chia seeds. The benefits are slightly different but allllll good!


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