Oatmeal Five Ways

Oatmeal is my favourite winter breakfast (my 2 year old son LOVES it too). Comforting, filling and easy, oatmeal is the perfect way to start a day. Oats are high in soluble fibre- a type of fibre that keeps you fuller longer, naturally decreases your cholesterol levels and stabilizes your blood sugar levels. Oatmeal offers energy to start your day, and staying power, keeping you fuller longer. Oats are a great source of thiamine, iron, certain anti-oxidants and dietary Fibre.

Tip #1: When you are choosing oats in the grocery store, there are several varieties to choose from. I usually choose large flake oats (old-fashioned rolled oats) or steel-cut oats (which take longer to cook) instead of instant or quick oats. Large flake or steel cut oats are less refined and processed, are lower on the Glycemic Index (are digested slower) and have a grainier texture (which I like) as compared to quick and instant, which cook quicker and produce a smoother, thicker texture. Be careful with instant oats packages which often contain added sugars/sweeteners, hydrogenated oils and other additives.

Tip#2: I’ve made these recipes with busy Moms in mind, so most of them (with the exception of #5) can be cooked in the microwave. You can also cook oats on the stovetop (works well for bigger batches and if you’re using steel-cut oats). When you cook in the microwave, make sure to use a tall microwave-safe bowl or dish so that your oatmeal doesn’t come pouring over the sides as it cooks.

Tip #3: I’ve given the option of using milk, a milk alternative or water in most of the recipes. I choose milk or coconut milk most of the time, because it makes for a creamier oatmeal. Water, soy milk, almond milk or any other milk work too. I’ve kept these recipes fairly simple, but feel free to add extra ingredients like chia, hemp or flax for an extra boost of fibre.

Here are five of my favourite oatmeal recipes (I used large flake oats for all recipes):

1. Baked Blueberry and Banana Oatmeal:

 Ingredients (6-8 servings)

• 1.5 cups oats
• 1 tsp cinnamon
• 1/2 tsp baking powder
• Pinch of salt
• 1 cup milk (or milk alternative)
• 2 large eggs
• 2 tbsp butter, softened
• 1 tsp vanilla
• 1/4 cup maple syrup
• 2-3 ripe bananas, mashed
• 1 cup blueberries (or other berries), fresh or frozen

Instructions: 

1. Preheat oven to 375 and grease a square baking dish
2. In a medium size bowl mix together mashed banana, milk, vanilla, egg and maple syrup, and butter (I used an electric hand mixer). Add in blueberries and mix until dispersed.
3. In another medium size bowl, mix together oats, cinnamon, baking powder and salt.
4. Combine wet and dry ingredients and stir until just mixed. Pour into greased baking dish
5. Bake at 375 for 30 minutes or until edges are golden brown
6. Serve once cooled a bit with vanilla greek yogurt. Keep the rest in the fridge and enjoy for an entire week by heating a serving for 20-30 seconds in the microwave and adding yogurt.

 

2. Peanut Butter and Banana Oatmeal:

Ingredients (1 serving): 

• 1/3 cup oats
• 2/3 cup milk or water (or combo)
• 1 tbsp peanut butter
• 1/2 banana
• 1/2 tsp honey
• Pinch of salt

Instructions:

1. Combine oats, salt and milk in a microwave-safe bowl. Cook uncovered for 2 minutes
2. Add peanut butter, banana and honey and a bit more milk if needed. Enjoy!

3. Nutty Apple Cinnamon Oatmeal

Ingredients (1 serving): 

• 1/3 cup oats
• 2/3 cup milk or  water
• 1 tbsp almond butter
• 1/2 apple chopped coarsely
• 1 tsp maple syrup
• 1/4 tsp cinnamon
• Pinch of salt

Instructions:

1. Combine oats, milk, and salt in microwave safe bowl and cook on high for 2 minutes, uncovered
2. Add apple, cinnamon, almond butter, and maple syrup. Add extra milk if desired. Enjoy

4. Maple Almond Blueberry Oatmeal

Ingredients (1 serving): 

• 1/3 oats
• 2/3 cup coconut milk or water
• 1/3 cup blueberries (fresh or frozen)
• 1 tsp brown sugar or maple syrup (optional add almond slivers and shredded coconut)
• Pinch of salt

Instructions: 

1. Combine oats, milk, and salt in microwave safe bowl and cook on high for 2 minutes, uncovered
2. Add blueberries and brown sugar, almonds and coconut. Add more milk if desired. Enjoy!

5. Spiced Carrot Cake Oatmeal:

Ingredients (1 serving):

• 1/3 oats
• 2/3 cup milk, soymilk or water
• 1/4 cup finely grated carrot (about 3 mini carrots)
• 1/4 tsp cinnamon
• 1/8 tsp ground ginger
• 1/8 tsp ground nutmeg
• 1/4 cup raisins
• 1 tsp brown sugar
• 1/2 tsp vanilla
• Pinch of salt

Instructions:

1. Combine oats, carrots, milk, vanilla, cinnamon, ginger, nutmeg and salt in a microwave safe bowl or container and cook on high for 2 minutes
2. Add brown sugar and raisins and more milk if needed. Enjoy!

 

For easy, family-friendly recipes, check out my recipe page! 

Did you know that we offer personalized nutrition counselling for kids and families? If this is something you’d like to learn more about, please visit The Centre for Family Nutrition.