Oatmeal

Welcome to my oatmeal page! 🙂

If you haven’t already noticed, oatmeal is one of my #1 favourite foods. The main reason why I love it is because of its taste. Yes, nutrition is important, but I wouldn’t eat it every day if it tasted like rotten eggs or… celery. Ew. Anyways, oats are creamy, naturally sweet, and totally stick-to-your-ribs. They are the ultimate morning comfort food!

Lucky for me, it’s also one of the healthiest. Here are my top five reasons why.

1) The belly-filling fiber in oatmeal keeps me full for hours. Oatmeal is known for being rich in fiber. Just a third of a cup of oatmeal (with toppings) is enough to keep me going from 7:00 AM to lunch at 12:30. That’s pretty amazing! I know that if I have scrambled eggs with toast in the morning, my tummy will be grumbling in math class at 10:00.

2) Oatmeal is low-calorie, low-fat, and high in protein. A whole cup is about 130 calories. I usually have a scant 1/3 cup, which clocks in at about 130 calories. WOW! From what I know, it’s also got high levels of protein (quinoa has the most!).

3) It’s a whole grain with lots of vitamins and minerals. I really believe that the carbs (whole grain) help athletes like me perform better by providing a steady stream of energy, rather than short, sugar-induced bursts.

4) Oatmeal is fairly unprocessed and natural. It’s definitely what I consider “real food”.

5) Oatmeal is said to prevent cardiovascular disease. That’s heart disease. Beta-glucan, a special fiber in oatmeal, lowers “bad cholesterol”. Beta-glucan is also known to help protect your tummy from bacteria, viruses, parasites, fungi (this sounds like my Biology class…) and other icky little guys that can get into your intestines. Oh yeah, and they stabilize blood sugar. On top of controlling blood pressure and reducing the risk of diabetes, oatmeal is also full of antioxidants and potentially (still being researched) protect you from cancer.

Check out this website for more health benefits. Yay for healthy oatmeal!

**6) My mom’s favourite reason: Oatmeal is cheap! A big bag, which lasts about two months, will cost only $3.00 from your average department store (we get ours from Wal-Mart). Beware – because oatmeal is natural/healthy, you’ll find it at Whole Foods – for a MUCH higher price. Yesterday, I saw it at WF marked at $6.00 a bag! On discount at Superstore, the same huge bag of Quaker oats will cost only $2.50!

My mom also likes oatmeal because it helps her poop. I’m serious! The high fiber content relieves constipation – see this website for more information.

It’s also gluten-free, if you can’t have wheat. Make sure the oats are labelled “processed in a gluten-free environment” or something like that, because contamination could occur!

Oatmeal comes in three types: rolled, steel-cut, and instant. Steel-cut is the most pure, unprocessed version. Steel-cut oats are chewy, hearty, and toothsome. They are a little more “gluey”, and not as liquid/creamy. Steel-cut oats take a long time to cook, usually 30-40 minutes of simmering. Rolled oats are steel-cut oats that have been rolled flat. They cook in about five minutes, and turn out very creamy, soft, and tender. Rolled oats are my favourite! I like Quaker brand large-flake rolled oats. Instant oats are rolled oats that have been pressed even flatter. They cook in one or two minutes, usually in the microwave. Instant oats are usually heavily sweetened, and come in packets with powdered milk and flavour enhancers. Some people prefer the sweetness of instant oats, but why not add some maple syrup or honey to rolled oatmeal? It tastes way better. 😀

Oatmeal is also super versatile. You can add oats to pancakes, yogurt, baked goods, smoothies, or granola. Try it as a healthy pancake substitution, or add a couple tablespoons to whole wheat banana bread batter. You can even sprinkle some raw oats on a yogurt + berry bowl for extra fiber. Don’t forget how yummy oatmeal raisin cookies are. 😛

Now, before you go make yourself a bowl of plain oats with water, remember that oats are oats. They’re plain! They need some flavour! Here is how I make my oatmeal.

Ingredients:

♥ 1/3 cup dry rolled oats (you can amp it up to 1/2 cup if you have a regular appetite – I like saving mine for the toppings – or lower it to a scant 1/3 cup, which I do when I’m not too hungry)
♥ 1/3 cup milk (I like 2% organic and unsweetened vanilla almond milk)
♥ 1/3 cup water
♥ 1 pinch salt
♥ 1 big dash of cinnamon (I go super heavy on the cinnamon – usually 1/4 tsp or more. It goes so well with maple/honey and berries)

OPTIONAL stir-ins
♥ 1/2 banana, sliced thin or mashed // 2 scoops pumpkin puree
♥ 1 tbsp ground flax
♥ 1 tsp chia

♥ 1/4 tsp vanilla extract
♥ 1 tablespoon raisins or other dried fruit

Directions:
1. Combine oats, milk, and water in a saucepan over medium heat. Add banana if you like. Cover for three minutes (careful, you don’t want it to bubble over).
2. Cook, stirring occasionally. If you are using banana, stir continuously until emulsified.
3. When it reaches desired consistency, add stir-ins. Flax, cinnamon, and salt are my must-adds. Dried fruit are great, too.
4. Stir a little longer. Add a splash of milk if it’s too dry. Done!

Lastly, it’s important that you know the toppings make the oatmeal. Like salad, oatmeal isn’t yummy without toppings. I like adding a scoop of nut butter (extra protein + healthy fat), granola for crunch, sliced banana, fresh berries, and a drizzle of maple syrup or honey. Try some… or all.

Check out all of these fantastic bowls for inspiration!

Tropical oatmeal: caramelized banana, chopped kiwi, hemp hemp hearts, tropical scone, coconut chips // Morning Glory oatmeal: coconut chips, mashed banana (inside), morning glory muffin, grated carrot, hemp hearts, raisins cooked inside

Morning Glory oatmeal: coconut chips, mashed banana (inside), morning glory muffin, grated carrot, hemp hearts // Peach yogurt oatmeal: chopped peach over almond milk oatmeal topped with honey Greek yogurt and chopped cashews, hemp hearts

Plain oatmeal topped with sour cherry buckwheat scone, coconut chips, hemp hearts, chopped cherries // banana oatmeal topped with blackberries, cashews, coconut chips, hemp hearts

Chocolate-Banana oatmeal topped with blueberries and peanut butter, hemp hearts // plain oatmeal with crumbled sour cherry buckwheat scone, peanut butter, raspberries, hemp hearts

Plain oatmeal topped with caramelized banana, chopped cherries, crumbled muffin, hemp hearts // overnight oatmeal (honey Greek yogurt, almond milk, rolled oats with flax, cinnamon, chia seeds), crumbled date-nut muffin, blackberries, peanut butter, coconut chips and caramelized banana with hemp hearts

Chocolate-banana oatmeal topped with peanut butter, coconut chips, hemp hearts // plain oatmeal with blueberries, coconut chips, hemp hearts, and crumbled homemade blueberry spelt muffin

Chocolate-banana oatmeal topped with berries, honey Greek yogurt, hemp hearts, coconut chips // chocolate-banana oatmeal with Greek yogurt stirred in, chopped cherries and hemp hearts on top

Chocolate oats with cherries, coconut chips, and hemp hearts // blueberry cheesecake oatmeal with Greek yogurt, coconut chips, hemp hearts, and a slice of vanilla cream cheese pound cake

Pumpkin oatmeal with crumbled banana-date muffin, sliced banana, hemp hearts, berries // chocolate oatmeal with date-nut muffin, berries, and hemp hearts

Pumpkin oatmeal with fresh berries, sliced figs, and hemp hearts // chocolate banana oatmeal, date muffin, hemp hearts, berries

Cocoa-banana oatmeal topped with raspberries, hemp hearts and coconut chips // blueberry oatmeal topped with homemade blueberry spelt muffin, coconut chips, and hemp hearts

Cocoa-banana oatmeal with pitted cherries, hemp hearts, and coconut chips // plain oatmeal with chopped cherries, chocolate-espresso muffin, and coconut chips

Banana oatmeal with egg whites, crumbled pumpkin muffin, berries, and hemp hearts // plain oatmeal with berries, hemp hearts, date-nut muffin

Creamy banana oatmeal with blackberries, crumbled blueberry muffin, almond butter, hemp hearts and maple syrup // chocolate-banana oatmeal with hemp hearts, toasted coconut, and almond butter

Baked banana oatmeal with cinnamon-flax honey Greek yogurt // plain oatmeal with berries and crumbled muffin, cinnamon-flax honey Greek yogurt blob

Whipped banana oatmeal with almond butter, berries, and muffin // whipped banana oatmeal with crumbled cranberry-orange muffin, almond butter, blackberries, and hemp hearts

Cranberry Orange Oatmeal // Apple Pie Oatmeal

Chocolate-banana oatmeal with crumbled banana muffin // whipped banana chia oatmeal with peanut butter

Chocolate-banana oatmeal with date-nut muffin, blackberries, and hemp hearts // banana oatmeal with sliced banana, blueberries, almond butter, hemp hearts, maple syrup

Cocoa-banana oatmeal with almond butter, hemp hearts, and toasted coconut // whipped banana oatmeal with berries, crumbled blueberry muffin and honey-roasted pecans

Chocolate-banana oatmeal with raspberries and crumbled blueberry muffin // chocolate-banana oatmeal with chopped strawberries and date-nut muffin, hemp hearts

Savoury oatmeal with crumbled asiago kale muffin, cherry tomatoes, parmesan cheese, and a fried egg // banana oatmeal with almond butter, maple syrup, hemp hearts, crumbled muffin, and berries

Pumpkin oatmeal with pumpkin muffin, peanut butter, chia seeds // banana oatmeal with berries, granola, and maple syrup

Plain oatmeal with coconut, maple syrup, cranberry-orange muffin // banana oatmeal with blueberries, almond butter, maple syrup, and hemp hearts

Pumpkin oatmeal with almond butter, pumpkin muffin, hemp hearts, toasted coconut // cocoa-banana oatmeal with AB, hemp, toasted coconut

Pumpkin oatmeal with chocolate-banana muffin and Earth Balance coconut peanut butter // cocoa-banana oatmeal with EB coconut peanut butter

Baked pumpkin oatmeal with peanut butter, chocolate chia pudding, chocolate chips

Pumpkin oatmeal with pumpkin muffin, chopped nuts, and peanut butter // pumpkin oatmeal with a coconut overload, muffin, pecans

Reheated baked pumpkin oatmeal with chia seeds, pecans, hemp hearts x2

Peanut butter cookie baked oatmeal with a chocolate kiss // cocoa-banana oatmeal with coconut

Plain oatmeal with blueberries, sliced banana, peanut butter puddle // cocoa-banana oatmeal with coconut peanut butter

Pumpkin oatmeal with cinnamon, pecans, chia, peanut butter, and maple syrup // plain oatmeal with peanut butter, banana muffin, pecans, sliced banana, maple syrup