As the weather starts to cool, there are few things cozier than a warm bowl of oatmeal to start your day. Bursting with fiber, including oats in your diet has been linked to a decreased risk of heart disease and diabetes. Better yet, this whole grain is inexpensive, nutrient-dense and easy to make ahead of time and customize throughout the week.
From sweet to savory, innovative oatmeal recipes are revamping the way we think about this simple meal. Sure, packaged flavored oats are convenient, but they can be loaded with sugar, additives and preservatives that are worth avoiding. You have to be choosy and make sure to read the ingredients, since many “original” varieties can still contain added sugar. Opt for oats with no added sweeteners, including the artificial and natural no-calorie varieties that simply encourage your sweet cravings. Stick with a plain variety and flavor it yourself. It’s easy. Try a few of my favorite pairings.
[See: High-Protein Breakfast Ideas.]
— Combine oatmeal with pumpkin or sweet potato puree as well as savory spices, such as cinnamon, cardamom and ginger. Add a touch of real maple syrup and a sprinkle of pumpkin seeds and you’ll be more than satisfied.
— Tropical flavors pair perfectly with oatmeal, which is why the combination of fresh or frozen, defrosted mango and unsweetened, shredded coconut or coconut milk works so well. Both the coconut and the mango are naturally sweet, so you don’t need much else.
— Put an egg on your oatmeal. Cooked oats are the perfect foundation for more savory ingredients, such as fresh or roasted tomatoes, poached or fried eggs and even avocado. Top it off with a sprinkle of za’atar, a blend of sumac, thyme and sesame, olive oil, salt and pepper.
Or try these options from other oatmeal-loving dietitians:
“I take a 1/2 cup of quick-cooking oats and mix with around 1 cup nonfat milk and then microwave for two minutes,” says Keri Gans, registered dietitian nutritionist and author of “The Small Change Diet,” who basically eats the same oatmeal breakfast 365 days a year and never tires of it. “I then top it with a heaping tablespoon of natural crunchy peanut butter and a sprinkle of chia seeds. Personally I don’t like to add fruit to mine, but for my hubby, I slice a half of banana in it before microwaving. It becomes a lot sweeter than if added after cooking. This quick and easy recipe helps to keep me full until lunchtime.”
[See: 7 Ways to Get Calcium Beyond Milk.]
“My go-to steamy bowl of oatmeal includes a heaping (sometimes very heaping) spoon of crunchy almond butter, cinnamon or cocoa, a sprinkle of chia seeds and some sort of fruit — like warmed frozen raspberries. The extra protein from the nut butter and seeds helps keep me going till lunch and also helps to slow up the absorption of carbs in the cereal and fruit, keeping blood sugar levels stable,” says Bonnie Taub-Dix, founder of BetterThanDieting.com and author of “Read It Before You Eat It.” “Besides … oatmeal is a total comforting way to start my day!”
If you don’t like to cook, overnight oats are perfect for you. They are made by soaking oats overnight in milk, yogurt and a variety of spices. “I like to layer overnight oats with homemade chia jam for extra fiber, protein and heart-healthy omega-3 fatty acids. My favorite combo is whipped peanut butter oats with grape chia jam. It’s PB&J for the health-conscious crowd,” says Alexandra Caspero, owner of Delish Knowledge and author of “Fresh Italian Cooking for the New Generation”
[See: 10 Healthy Meals You Can Make in 10 Minutes.]
In the fall, Kara Lydon, author of the e-book, “Nourish Your Namaste,” and The Foodie Dietitian Blog, craves warm, comforting recipes like baked oatmeal. “The beauty of baked oatmeal is that it’s totally customizable — just add whatever produce is fresh and in season,” she recommends. “Right now, I’m adding local New England apples to my baked oatmeal, and pretty soon, I’ll be mixing in pumpkin puree. It is perfectly satisfying for the fall and winter months.”
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Reinvent Your Oatmeal originally appeared on usnews.com
