Oatmeal? Yes, Oatmeal!
Oatmeal? It’s so blah.
But oatmeal is rich in fiber – which lowers cholesterol – and high in antioxidants – which protects against heart disease and helps reduce inflammation. And: oats are filling – helping control blood sugar and helping you feel full. And it’s full of nutrients – like magnesium, iron, zinc – and lots of B Vitamins. After you have a hearty bowl of oatmeal, you feel good – and loved!
Many of us use those little quick-oat packets – which are great in a pinch but are full of sugar. Making your own oatmeal allows you to control the sugar – and other additives – while using flavors you love.
Oatmeal does not have to be blah! Here is our family’s favorite oatmeal recipe:
Ingredients: (For 4 adult-sized servings)
- 1 apple, cored and diced (you can peel if you prefer)
- 2 tbs butter or coconut oil
- Spices: cinnamon & nutmeg to taste
- Sugar, honey, or maple syrup
- 2 cups oatmeal (use old fashioned slow-cook or steel oats)
- 1 cup water
- 1 cup milk
- Pinch of salt
- Additions: Experiment with adding yogurt or maple syrup, use other fruit to replace the apple or replace the raisins with cranberries, add berries or nuts or shredded coconut – or chia or flax seeds!
- Great options: peaches and blueberries; pineapple, banana, and coconut; all berries – mix it up! A treat: stir in pieces of dark chocolate and peanut butter after oatmeal is done.
Directions:
- Melt butter or coconut oil in medium saucepan over medium heat. Add apples and sauté until softened.
- Add spices and sugar, honey, or maple syrup to taste (less than 1/8 cup is recommended).
- Add salt, water and milk.
- Add oats and stir so incorporated (no clumps of spices and all the oatmeal is “wet”).
- Stir in your additions: nuts, seeds, raisins.
- Watch the pot until mixture is bubbling around the edges. Cover and turn off the heat – and let it rest 7-10 minutes.
- Oats are done when slightly “dry” – they have absorbed all the liquid. If it’s wet, let it rest another minute or so.
Oatmeal is not just for breakfast! Coat your chicken or fish with ground oats when baking, use it in recipes to replace flour in breads, use it for cookies or granola or snack bars.
ENJOY!
