Disclosure: This recipe and blog post were created in partnership with The Quaker Oats Company. I was compensated for my time. As always, all opinions are my own. Thanks for supporting the brands that support Street Smart Nutrition!

Happy January! I hope your new year is off to a happy and healthy start. Even though I’m not big on resolutions or unsustainable changes in how we eat or live, I do support the general idea of finding more ways to support overall wellbeing. That’s why I partnered with Quaker to share one of the ways I’m working on feeling my best in 2019: finding more ways to include fiber in my meals and snacks!

Keep reading to learn more, plus get the recipe for my Balsamic Raspberry Oatmeal Bowl topped with a super simple raspberry chia jam!

Fiber Can Help Support Digestive Health

One of the first analogies from my undergrad nutrition program that I remember learning was the difference between soluble and insoluble fiber. There are a lot of things I DON’T remember from college, but this is one of the things I DO!

It goes a little something like this: Think of soluble fiber like a sponge. It soaks up or absorbs liquid, and expands to help keep you full. Then think of insoluble fiber like a broom. It comes in and sweeps things along to keep you feeling regular and helps support digestive health and motility.

Now, that’s obviously a very simplified version of it, but it helped paint the picture to help me understand why both types of fiber are so important to include in our diets. Oats actually have a unique nutrition profile with a balance of both insoluble and soluble fiber.

My Pineapple Banana Protein Oats are also a fiber-rich breakfast option! Check out this recipe that uses oats, banana, almonds, and chia seeds.

Oats Are A Versatile Breakfast Choice

A 1/2 cup serving of rolled oats provides four grams of fiber, putting me well on my way towards the goal of 25 to 30 grams per day. And no matter what type you prefer, each variety of Quaker Oats – instant, quick, old fashioned and steel cut – are 100% whole grain, and ounce per ounce, they provide similar amounts  of fiber, vitamins and minerals. The fiber content, whole grain goodness and flexibility of oats make them uniquely positioned to deliver on modern nutrition wants.

Oats are also incredibly versatile. They’re a whole grain, so you can challenge yourself to think of ways to use them in a wide range of dishes that call for other whole grain ingredients. I think we typically imagine a sweet or fruity flavor pairing, but oats can inspire a lot of culinary creativity when you think out of the box! From savory to sweet, hot to cold, oats can provide goodness any time of day.

Looking for an example of the savory version? Check out this Pesto Oatmeal Bowl

Full disclosure: I’m sticking with the hot version until the springtime. I just have to have something hot and comforting on these chilly mornings, otherwise getting the day started feels soooo much harder!

Balsamic Raspberry Oatmeal Bowl

There was a point where I thought adding a handful of berries to my oatmeal was the peak of my ability to turn them into a tasty breakfast. Thankfully, I’ve come a long way since then and have discovered all sorts of delicious toppings to mix into the same old-fashioned rolled oats I loved back then!

Berries are one of the highest fiber fruits – a half cup has 4 grams of fiber – but don’t get too caught up in maximizing or optimizing every little detail of a meal. Fiber from a diet including grains, fruits and vegetables helps keep things moving through the digestive tract. You can still get that benefit from using other fruits.

There’s also the option of turning to frozen berries when fresh fruit choices are limited. I don’t know if you’ve seen the price of berries in the wintertime but that’s a prime example of when I reach for the convenient (and more affordable) frozen version. Don’t feel like you’re doing a disservice to your digestive health…you’ll still get all the benefits!

I was inspired by one of my favorite flavor combinations when I was coming up with this Balsamic Raspberry Oatmeal Bowl. As you might have guessed, the raspberries play a key role, but the balsamic glaze is where it’s at. It’s a concentrated version of balsamic vinegar (goes great with raspberries…trust me), reduced to a thick, syrup-like consistency. And because it’s so concentrated, the flavor is really rich and intense. That means a little goes a long way!

I combined it with raspberries, chia seeds, and a little bit of honey to make this quick and simple raspberry chia jam. Chia seeds are another source of fiber, and the longer you let the mixture sit the thicker it will become. The ½ tbsp. of chia seeds in this recipe provides over 2 grams of fiber. And it truly is as simple as mashing it all together with the back of a fork. You can make just enough for the bowl you’re getting ready to eat, but a bigger batch can be used for toast, smoothies, snacks, or other recipes if you want to use it throughout the week.

Balsamic-Raspberry Oatmeal Bowl

4.70 from 10 votes

Do some good for your digestive system with this fiber-rich bowl. Enjoy the flavors of raspberries, sweet balsamic glaze, and pecans in a bowl of classic oatmeal. 

Prep Time 2 minutes minutes

Cook Time 3 minutes minutes

Total Time 5 minutes minutes

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Servings: 1 bowl

Ingredients

• 3/4 cup Quaker Rolled Oats
• 3/4 cup water
• 1 dash kosher salt
• 1/2 cup raspberries, fresh or frozen
• 1/2 tbsp chia seeds
• 1/2 tbsp balsamic glaze
• 1/2 tbsp honey
• 1/2 oz chopped pecans
• fresh basil, optional

Instructions

• Reserve a few raspberries for serving, then add the remaining raspberries to a small bowl along with the chia seeds, balsamic glaze, and honey. Use a fork to gently mash to a thick consistency, fully combining the chia seeds into the mashed berries. Set aside while you prepare the oats.
• Add the oats to a separate bowl along with the water and salt. Microwave for two and a half to three minutes per the instructions on the canister or until fully cooked. Remove from the microwave and stir.
• Top the bowl with the raspberry-chia jam and chopped pecans. If using, top with fresh basil and the reserved raspberries and serve immediately. 

Notes

If using frozen berries, allow to thaw and soften before mashing. Adjust the amount of water used for the cooked oats to achieve your desired consistency. 

Nutrition

Serving: 1 bowl, Calories: 433 kcal, Carbohydrates: 65 g, Protein: 11 g, Fat: 16 g, Saturated Fat: 2 g, Sodium: 53 mg, Potassium: 369 mg, Fiber: 13 g, Sugar: 14 g, Vitamin C: 16 mg, Calcium: 84 mg, Iron: 4 mg

Course: Breakfast

Cuisine: American

Keyword: Chia Jam, Oatmeal

Are you feeling inspired to mix up a version of your own? Be sure to check out the other fiber-filled recipes from Quaker. They’re joining forces with Rosario Dawson to encourage people to start taking their nutrition into their own hands and showing them that small steps – like incorporating Quaker Oats into their day – can help make a difference.

Visit QuakerOats.com to see what happens when Rosario Dawson gets real with real people about their nutrition and how everyone can get started with Quaker Oats. And check out this video for more about digestive health.

Then be sure to share this recipe with someone who could use a little boost in their fiber intake. Pin this recipe for later!