Outstanding Oatmeal for the Healthy Eater

Oatmeal, like other packaged products, comes in a whole slew of different varieties, usually taking up shelf upon shelf in the grocery store.  In my opinion, the only option is plain, old-fashioned oats which of course, are usually placed on the very bottom shelf off to the side, whereas all of the instant, sugar filled flavors are within sight.  In addition to sugar, these oatmeals generally have a laundry list of other preservatives, partially hydrogenated oils, artificial flavors and colors, and who knows what else.  Plain oats are a staple in my pantry, or I should say my freezer. I’ve been storing oats in the freezer ever since the time I was eating oatmeal and later noticed quite a few of those weird little pantry bugs in my bowl.  Insects in my oatmeal is not a way to start the day! I prefer to get my protein in other ways besides ingesting bugs.  Aside from potential bugs, oatmeal is very healthy.  It has a decent amount of protein and fiber, it’s low fat, low calorie, and keeps you full.  There are also studies showing that oatmeal contains special antioxidants and is good for your heart.  Plus, oatmeal is super easy to cook.  It only takes 5-6 minutes on the stove, plus a very minimal amount of time to add fresh ingredients.

I know that people are busy and want what is most quick and easy, but we should really stop for a minute and realize that spending an extra 10-15 minutes on our breakfast in the morning could be the first step to a more healthy day.  I understand that a packet of “just add water” oatmeal takes 2 minutes in the microwave, but why would you do that when you could make a delicious and more filling bowl of oatmeal in about 10 minutes. The 8 minutes extra you spend making breakfast could make a huge difference in your health.  Think about it, if you spend 15 minutes to make yourself breakfast, 15 minutes making a healthy lunch and spend another 30 minutes preparing a healthy dinner, you have only used 1 hour total out of an entire day.  I don’t care how crazy busy you think you are, if you put forth a little effort, it can go a long way.

Ok, enough preaching about how easy it is to eat healthy. Let me tell you the main reason I love oatmeal: it is a “blank slate” food item just like brown rice, quinoa, or couscous. In my one container of “plain” oatmeal there are an endless number of flavors.  You’re probably wondering, flavors in plain oatmeal? Yes, It just takes a little imagination and minimal effort and you can have any flavor of oatmeal your little heart desires. I have three recipes for you plus a few other ideas for delicious and easy oatmeal.  Three main things I love in my oatmeal are: agave nectar, cinnamon and coconut oil. And since the blog is “what I cook” you will notice that all of my oatmeal recipes contain these three items, of course they are all optional.  They could be substituted for sugar, brown sugar, or butter if desired, but the point it to keep it as healthy as possible.

Blueberry Cinnamon Oatmeal

1 serving

1/2 c. plain oats

1 c. water

1/4-1/2 c. fresh or frozen blueberries

1-2 tsp. agave nectar

1 tsp. coconut oil

Cinnamon, to taste

Salt, optional

Bring water to a boil in a small pot. Add a pinch of salt if desired.  Stir in oats and reduce heat to simmer.  Let cook about 2 minutes then add blueberries, agave, and cinnamon.  Cook another 3-4 minutes, until desired consistency.  Put in a bowl and top with coconut oil and more cinnamon. Stir it up and enjoy.

© 2011 Jenni Baker

Pear Berry Oatmeal with Cinnamon and Honey

1 serving

1/2 c. plain oats

1 c. water

1 ripe pear, diced

1/4-1/2 c. blueberries and raspberries

1-2 tsp. honey

1 tsp. coconut oil

Cinnamon, to taste

Salt, optional

Bring water to a boil in a small pot. Add a pinch of salt if desired.  Stir in oats and reduce heat to simmer.  Let cook about 2 minutes then add blueberries, raspberries, honey and cinnamon. Cook another 3-4 minutes, until desired consistency.  Put in a bowl and top with coconut oil and diced pear. Finish with a drizzle of honey and more cinnamon. Enjoy!

© 2011 Jenni Baker

Pumpkin Spice Oatmeal with Golden Raisins

1 serving

1/2 c. plain oats

1 c. water

2 tbsp. pumpkin puree

1-2 tsp. agave nectar

Small handful of golden raisins

1 tsp. coconut oil

Cinnamon, to taste

Nutmeg, to taste

Salt, optional

Bring water to a boil in a small pot. Add a pinch of salt if desired.  Stir in oats and reduce heat to simmer.  Let cook about 2 minutes then add raisins, agave, cinnamon and nutmeg.  Cook another couple of minutes and stir in pumpkin puree.  Cook another 1-2 minutes until desired consistency.  Put in a bowl and top with coconut oil.  Add more cinnamon if desired.  Enjoy!

© 2011 Jenni Baker

Other favorite oatmeal add ins include:

Diced apple

Sliced banana

Peanut Butter

Cocoa Powder

Mango

Strawberries

Pineapple

Orange Zest

Dried Cranberries

 

Get creative! Try any combination of the above or use whatever dried or fresh fruit you have on hand. Just use the standard recipe and mix in fruit and other ingredients accordingly.

Also, try steeping a bag of your favorite tea into the water for a tea infused oatmeal.  Or stir an egg into the oatmeal about half way through cooking for a creamy, custard like breakfast with extra protein.

Happy Healthy Eating! 🙂