Oatmeal is Where it’s At!

Did you know that January is National Oatmeal Month? Neither did I, hence why this blog post is being posted at the END of the month instead of the BEGINNING. I know – shame on me. But don’t worry, I have it marked on my calendar for January 1st on repeat, so never again will you be stranded during National Oatmeal Month without any new recipes to try!!

Before I share my top 5 recipes though, here are 5 fun facts about oatmeal that I bet you didn’t know about…

  1. We all know that oats are a whole grain and that it’s loaded with fiber. One type of fiber found in oats is called beta-glucan. Studies have found that eating 3 grams of oat fiber a day (which is about the amount in a one-cup serving of oats) can lower total cholesterol by 8% to 23%. Wowza!
  2. There are a number of health problems that we deal with (obesity, heart disease, and cancer to name a few) which are thought to be a result of chronic inflammation. But research suggests that avenanthramides—which are group of phenolic alkaloids that are unique to oats and white cabbage—can help in reducing the expression of inflammatory molecules. I’ll state from experience that when my knee joint is acting up, I’ll add oats to my shakes and bump up my oatmeal intake to help lower the inflammation!
  3. Beta-glucan is also known for stabilizing blood sugar, which is awesome for those of us who have an insatiable appetite. Oats also contain 300 mg of magnesium, which also helps to balance your blood sugar and insulin levels naturally. Eating one bowl of oatmeal in the morning helps to stabilize your blood sugar, thus reducing your cravings.
  4. Eating half a cup of oats a day provides your body with 25% of your daily recommended dose of biotin. Biotin is a B vitamin which is known for it’s contribution to healthy hair, nails, and skin. To get the remaining 75%, try adding almonds and chia seeds to your oatmeal!!
  5. We know that we should eat balanced meals and maintain a diet full of fiber in order stay healthy. The American Cancer Society recommends eating a high-fiber diet to reduce our risk of cancer. There is still a lot of research out there, but this one stuck out to me. A 2007 study conducted by the International Journal of Epidemiology found that pre-menopausal women who ate fiber-rich diets had about half the risk of breast cancer as those who ate less fiber!! Fill my bowl up, please!

 

And now for the fun part…I’ve been doing a lot of research this winter, eating oatmeal at least twice a week to find some delicious, healthy, and simple recipes. Here are my top 5 picks for you!


Brown Sugar Cinnamon Raisin Roll Steel Cut Oats

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Serves: 3
  • 2 T real maple syrup
  • 1 cup uncooked steel cut oats
  • 3 T brown sugar
  • 1 cup raisins
  • 1½ cups milk
  • 1½ cups water
  • 1 tsp cinnamon
  • 1 T coconut spread
  • 2 T flax seed (optional)
  1. Grease your crock pot with cooking spray.
  2. Add all ingredients (except flax seed) to a crock pot and cook on low for 5-6 hours or high for about 2-3 hours.
  3. Dish into serving bowls, sprinkle with flax seed (if using), and enjoy!

 

Coconut Almond Oats

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  • 1 cup cold water
  • 1/2 cup rolled oats
  • Pinch Himalayan salt
  • 1 T almond butter
  • 1-3 T non-dairy milk (optional)
  • 1/4 teaspoon vanilla powder OR vanilla extract
  • 1 tsp coconut sugar
  • 1 T chopped almonds (optional)
  1. Bring oats, water, and salt to a boil over medium heat. Stir occasionally so oats don’t stick at the bottom. make the oats: throw the oats in the cold water with a pinch of salt. Bring to a boil, stirring occasionally with a spurtle or wooden spoon. 
  2. Lower heat to warm and stir in almond butter, vanilla powder/extract, and milk (if using).
  3. Remove from heat and scoop into serving bowl. Top with almonds, coconut sugar, and enjoy!!

Peanut Butter Overnight Oats

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  • 1/3 cup Greek yogurt
  • 1/4 cup unsweetened almond milk
  • 1/2 tsp honey
  • 2 tsp peanut butter
  • 1/2 cup old fashioned oats
  • 1/2 tsp carob chips (optional)

  1. Mix yogurt, milk, and honey in mason jar.
  2. Add peanut butter and pats; stir until combined.
  3. Cover and refrigerate overnight. Top with carob chips and enjoy!

Blueberry Banana Nut Oatmeal

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  • 1/2 cup old fashioned oats
  • 1 cup water
  • 1 small banana
  • 1/2 T brown sugar
  • 1/2 teaspoon vanilla
  • 1/4 cup fresh blueberries
  • 1 T chopped walnuts

    Place oats, water, sugar, vanilla, and blueberries into a saucepan. Slice 1/2 the banana over top and heat to medium. Cook until oats begin to bubble, continuing to stir until oats are cooked and creamy, about 3 minutes. Remove from heat and pour into a bowl. Top with remaining 1/2 sliced banana and walnuts.

 

Morning Glory Steel Cut Oats

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  • ½ cup steel cut oats
  • ½ tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ teaspoon ground nutmeg
  • ½ cup grated carrots
  • 1 small Granny Smith apple, peeled and finely chopped
  • ¼ cup raisins
  • 2 T unsweetened coconut milk
  • 1 ½ cups water
  • 2 T shredded unsweetened coconut
  • 1 T chopped pecans
  1. In a saucepan over medium heat, bring steel cut oats, spices, grated carrots, apples, raisins, and water to a boil. 
  2. Slowly stir in the coconut milk and simmer. 
  3. Stir in shredded coconut and pecans. If too thick, stir in extra coconut milk or water.
  4. Serve hot with a dash of nutmeg on top! 

 

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