There is nothing better on a cold winter’s morning than a hot bowl of oatmeal. Using old fashioned oatmeal instead of quick cook will give you more of the components of the oat grain or oat grout – the endosperm, the bran and the germ. Steel cut are even a better choice than old fashioned oatmeal since the whole grout grain is just chopped instead of rolled. Rolling the grain can lead to loss of the nutrients. If you do use Steel cut oats then double the cooking time and take them out half way through microwaving to let them soak and soften for a few minutes before finishing in the microwave. Also it is helpful to use a deep bowl since the cereal will boil and roll in the bowl and possibly overflow. Oatmeal can be cooked on the stove top but will take anywhere from 10 to 30 minutes on low heat.
- 1/2 cup dry old fashioned oats
- 1 cup water
- 1 tsp. cinnamon
- 1 tsp. sugar or honey
- 2 tbsp. ground flax seed
- 1/4 cup vanilla low fat Greek yogurt
- 1 tbsp. chopped walnuts
In deep bowl mix oatmeal, water, cinnamon and sugar. Cook in microwave for 3 minutes. Add ground flax seed (microwave will destroy nutrients if added before cooking), chopped walnuts and stir. Top with Greek yogurt for added protein. This will give you about 14 g of protein (the equivalent of 2 oz. of meat) and 8 g of fiber and some heart protective healthy fat from the flax seed and walnuts. Another protein source I use sometimes instead of Greek yogurt is Garden of Life RAW Protein powder. 1/2 scoop delivers 8 grams of protein. It is also high in probiotics (which boost our immune system). If I eat this then I omit the sugar and add 1 tsp. of cranberries and raisins. This combination is the key to avoiding the insulin spike, keeping your brain alert, and your stomach fuller longer. Isn’t that awesome payback!