This meal is simple, hearty, and nutritious

Breakfast with Tiffany

Savory Overnight Steel Cut Oats

Tiffany Batsakis, MS, RD, LD

I created this recipe because people always tell me they dont have time to eat healthy and that they often skip breakfast.  This meal is simple, hearty, and nutritious, and best of all, it is ready when you wake up!  No cooking required.



  • 1 cup Steel Cut Oats (dry)
  • 3 cups water (or low sodium broth)
  • 2 cups egg white substitute
  • 1 red bell pepper, diced
  • 1 cup onion, diced
  • 1 cup mushrooms, sliced
  • 4 cups spinach
  • Salt, pepper, seasoning to taste

Prep Time: 10 minutes

Cook Time: 6-8 Hours

Serves 4


 Spray the inside of your crock-pot with non-stick spray OR use a crock pot liner (most convenient).  Add all ingredients through mushrooms.  Cook on low overnight for 6-8 hours.  Before serving, add in spinach.  It will wilt over the warm oatmeal.  Add a dash of salt and pepper if desired or some shredded cheese for added deliciousness and taste!  Additionally, you could top this dish with an over easy egg and/or some avocado slices!

(Nutrition Information does not include cheese, fried egg, or avocado slice

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Breakfast: A Great Way to Start the Day and the New Year

Breakfast: A Great Way to Start the Day and the New Year

Tiffany Batsakis, MS, RD, LD

Dietitian for Meals on Wheels of San Antonio

January, 2015


Most Americans agree that breakfast is the most important meal of the day, but despite that, many skip it.  Do you?  If so, why?  What are some of your favorite breakfast foods when you sit down to break the fast?

Researchers define breakfast as the first meal of the day after the longest period of sleep.  It breaks the fast, is usually eaten within 2-3 hours of waking, and contains food from at least one food group.  You may have heard conflicting evidence on the benefits of breakfast, so today we are going to highlight why we should start our day with this meal.  Various studies and research show this meal positively contributes to healthy nutrient intake, improvements in diet quality, and leads to feelings of well-being as soon as it is eaten.   There is also evidence that it can help with achieving and maintaining a healthy weight, reducing the risk of cardiovascular disease and diabetes, and improving cognitive performance.  Feeling good, improving health, preventing disease?  All of these sound like good reasons to start your day with a healthy meal!

Let’s look at quality and quantity.  A good breakfast should contribute about 25% of your needs for the day.  Most Americans have a snack at some point in the day, but if you don’t, your breakfast can be a little bigger.  By maintaining this balance, we can achieve or maintain a healthy weight (by not eating too much food).  Breakfast should include protein, carbohydrates such as fiber rich whole grains, fruit, and dairy, and some healthy fats like nuts or avocados.

Foods that contain protein, like eggs, lean meat, and legumes, are important because they lead to a feeling of fullness, can improve the quality of your diet, and provide necessary vitamins and minerals.  Fiber also helps keep us full and great sources include beans, fruit, vegetables, and oatmeal.  More specifically, the soluble fiber found in oatmeal slows food emptying from the stomach which may result in eating less later on in the day.  Fruits and vegetables should be added to your breakfast whenever possible.  Most people do not eat enough of them, so this is a great way to fit them into your day.  Limit foods high in salt and saturated fat.  Unfortunately, typical breakfast meats are high in sodium, but leaner meats can be substituted and eggs are always an easy way to get the protein we need.  Remember, sugar and sweets are not nutritionally dense and add unnecessary salt and saturated fat, especially convenience, packaged foods.  Like I always say, make sure you read labels!

Most can agree, breakfast is important, so we should aim to start our day with a nutritious meal.  If you don’t already, maybe it can be one of your New Year’s resolutions!  If you do eat breakfast, can you make it more healthy?  Either way, keep in mind the points above and start off the New Year with a healthy meal.  Hopefully, it will lead to a year of improved health and well-being!

Here are some of my favorite breakfast combos!


Savory Oatmeal: ½ cup cooked oatmeal mixed with sautéed vegetables, a handful of spinach, and 2 egg whites; top with an over easy egg and a sprinkling of cheese

Greek Yogurt mixed w/ ½ cup blueberries, ½ ounce slivered almonds, and a dash of stevia

Peanut Butter and Banana Protein Shake: 1 Scoop Chocolate protein powder, ½ banana, 1 tbsp PB, 8 oz water (or skim milk), 4 ice cubes

Here is THE New Year’s Resolution that you can actually keep!

New Year’s Resolutions advice, and one you can actually achieve!



blog  New Year’s Resolutions advice, and one you can actually achieve!


It is New Year’s, so I want to write this week about making some New Year’s Resolutions.  Many people have big goals at the beginning of the year, but often times, they don’t stick to them.  This year, how about setting some small goals that you can actually keep up with?

What are some of your health and fitness resolutions?

Lose weight?  Exercise?  Eat healthy?  Those are all good goals, but they are very  broad.  We have better chances of sticking to a commitment when we define it.  So, if you want to lose weight, how much, what kind of exercise, and what is eating healthy to you?  Furthermore, start with setting small, short term goals.  For example, losing one pound a week is a reasonable weight loss goal.  If you want to exercise more, start with what you can do, and add time and or distance as you become more physically fit.  Eating healthy is a must!  Start by adding more fruits and vegetables to your diet- most people don’t get enough.  Lean meats, whole grains, healthy fats, and low-fat and fat-free dairy products should also be on your grocery list regularly.

In the upcoming weeks here at Meals on Wheels I will be hosting some nutrition classes on healthy eating, meal planning strategies, breakfast ideas, and food safety for our staff.  Be sure to check out our blog as I will share some of my classes with you! My goal is to teach people to be healthier, inspire them, and get them to be more physically active.

As for me, I still plan on “Doing Work,” as my shirt in the picture says!  Most days of the week you can find me in the gym, which is something I enjoy.  I don’t really have any health or fitness related resolutions as I feel I’m pretty healthy already, but I would like to go heavier and a little lower on my squat! =)  If you are interested in beginning a workout regimen, be sure to check with your doctor before you begin.  There are many benefits to lifting weights, but if necessary, work with a trainer to ensure you do the exercises correctly so you don’t get hurt.

Here is THE New Year’s Resolution that you can actually keep !!

I hope you all have a great week and a happy and healthy New Year!