Oatmeal is a preparation of oats that have been de-husked, steamed, and flattened, or a coarse flour of hulled oat grains that have either been milled . Rolled oats were traditionally thick old-fashioned oats, but can be made thinner or smaller, and may be categorized as quick oatmeal or instant oat meal depending on the cooking time required, which is determined by the size of the oats and the amount of precooking.
Oatmeal is a healthy food that can always use a boost of flavor from add-ins such as fruit, nuts and yogurt. When you add tasty and healthy ingredients to oatmeal, you don’t have to mix in unhealthy ingredients like table sugar to make it taste better. Many of the toppings you can add to oatmeal are the same as those you might add to cold cereals. Healthy additions help turn a bowl of oatmeal into a nutritionally balanced meal.
Milk or Milk Substitutes
Low fat milk is a healthy addition to oatmeal that, like yogurt, adds protein and calcium. If you don’t use dairy products or you just want to try a nondairy addition to oatmeal, try fortified soy milk, rice milk or almond milk, which all supply the same and sometimes more nutrients than dairy milk.
Fresh Fruit
Bananas, strawberries, blueberries, raspberries, blackberries, mangoes, melons, apples, peaches and pears are all tasty and healthy fruits you can mix with oatmeal for added sweetness. Most fruit is rich in vitamin C, fiber and other essential nutrients. If you don’t have fresh fruit on hand, substitute frozen.
Dried Fruit
Try adding raisins, dried cranberries, dried blueberries, diced dried apricots and prunes. For more sweetness, add chopped dried dates or figs. These dried fruits are healthier than sugar because they add a little more fiber to your breakfast bowl, along with trace amounts of vitamins and minerals. Sugar adds nothing more than calories.
Nuts and Seeds
Almonds, walnuts, sunflower seeds, pumpkin seeds, ground flaxseeds and other nuts and seeds add earthy flavor and a bit of crunch to a bowl of oatmeal. Nuts and seeds add protein, fiber and healthy oils to your oatmeal. Toasting nuts and seeds enhances their flavor. To toast nuts or seeds, place them in a dry skillet over medium-low heat. Stir regularly for several minutes or until they become fragrant and lightly toasted around the edges. Remove nuts or seeds from the skillet to a plate or cutting board to cool. If you leave them in the hot skillet, they will continue to toast and could burn.
Grains
We can also mix other grains, such as quinoa, amaranth, cracked wheat or spelt, and grain products, such as wheat germ, wheat bran or even additional oat bran, with oatmeal. Adding other grains adds more protein, vitamins and minerals. Depending on the form of oats using and the type of grain to add, and may be able to cook the two grains together.
Breakfast is just as important as a good night’s sleep! Paired together, these simple flavors boast a delicious (and nutritious) first meal of the day! Or eat it as a snack – the choices are endless.
Grape and Almond Butter Oatmeal
Ingredients:
1/3 cup milk of choice + 2/3 cup of water (I use unsweetened vanilla almond milk)
1/2 cup rolled oats
Pinch of salt
2 tbsp. plain, nonfat Greek yogurt
10 red or green seedless grapes, halved
1/4 tsp. vanilla extract
1/4 tsp. cinnamon
3 tbsp. liquid egg whites (or 1 egg white)
1 heaping tsp. raw almond butter
Directions:
In a small saucepan, bring milk and water to a boil
Add oats and pinch of salt, and reduce heat to medium and stir
After about a minute, add in the Greek yogurt, stirring until no clumps of yogurt remain
Add in grapes, saving some of the halves as toppings, if you’d like
Wait a few minutes for the mixture to thicken, then add in vanilla extract and cinnamon
Stir until everything is combined
When the mixture has thickened and looks just about done, reduce heat to low and slowly pour in egg whites
Whisk until all traces of “white” are gone (be patient, this could take a little arm work!)
Transfer to a bowl and top with more grapes and almond butter
