Pistachio oatmeal: The superfood breakfast revolution

Breakfast is arguably the most crucial meal of the day, setting the stage for a good mood and providing energy for the morning and beyond. More people are acknowledging this and are abandoning poor habits, such as drinking energy drinks right after waking up.

There's a growing interest in discovering new, exciting recipes for healthy and nutritious breakfasts. The internet is teeming with such ideas, though not all of them benefit health. Luckily, one of the recent popular options that's genuinely good for you is pistachio oatmeal. This version elevates traditional oatmeal with the enhanced flavour of pistachios.

How can you prepare the breakfast favourite of influencers?

The foundation of this dish is, naturally, oats made from cleaned oat grains that are dried, chopped, and cut.

There's a reason oats are classified as functional foods: They significantly impact our health. They are abundant in dietary fibre (notably soluble fractions), protein (more than other grains), unsaturated fatty acids (especially valuable linoleic acid), B vitamins, vitamin E, and other potent antioxidants (such as hydroxybenzoic and hydroxycinnamic acids and phytates).

Regular oat consumption offers numerous benefits. Eating oatmeal helps lower "bad" LDL cholesterol, regulates bowel function, enhances peristalsis, boosts metabolism, positively influences carbohydrate and lipid management (lowering cardiovascular disease risk), strengthens immunity (neutralizing free radicals that age the body and contribute to serious ailments, including cancers), and benefits teeth, skin, and hair.

The beta-glucans in oats lower the glycemic index of foods and reduce appetite (by modulating leptin and ghrelin, hormones that regulate hunger and fullness). Therefore, diabetics and anyone wishing to prevent overweight or obesity should consider oats.

Pistachios offer considerable value as well. Their unique, slightly sweet taste has made them an essential ingredient in many traditional dishes, such as Turkish baklava or French pâté terrine.

Pistachios, rich in monounsaturated (MUFA) and polyunsaturated fatty acids (PUFA), plant sterols, vitamins, and minerals, are a powerful addition to the daily diet. They are the most effective nuts in lowering "bad" LDL cholesterol.

With their high content of B vitamins, especially B1, pistachios positively affect the nervous system, reducing fatigue, tiredness, and bad moods. They enable better rest at night, helping you wake up refreshed and full of energy in the morning.

Pour half a cup of rolled oats into a saucepan, cover with one cup of milk, either cow or plant-based like oat milk, and add a pinch of salt. Cook over low heat for 5 to 7 minutes, stirring often, until the oatmeal thickens and the oats soften. Add more milk if you prefer a thinner consistency.

Remove the saucepan from heat and stir in a tablespoon of pistachio cream (available in health food stores or online). Mix thoroughly to distribute the cream and infuse flavour into the oatmeal. For a sweeter breakfast, add a tablespoon of honey or maple syrup and a teaspoon of chia seeds to enrich the dish with omega-3 fatty acids.

Transfer the pistachio oatmeal into a bowl and top with fresh fruits, such as blueberries, raspberries, or grapes, and chopped pistachios.