As mornings get cooler, a steaming bowl of oatmeal may be just the thing to get your day off to a good start. Plain oats (though packed with cholesterol-lowering and blood-sugar steadying soluble fiber) can get a tad monotonous. With these 10 tips from Cleveland Clinic dietitian Laura Jeffers, MEd, RD, LD, you can mix and match enough healthful flavor combinations to power through your day.
better-bowl-of-oatmeal
-
Start off strong
Skip the instant oats. These highly processed oats often contain added salt and an exorbitant amount of sugar. Rolled oats are less processed and make a solid choice for your everyday bowl. If you’ve got more time on your hands, oat groats or steel-cut oats pack in even more nutrition. Now, you’re ready to invent your own favorite flavor combinations. Try adding these to your cooked oatmeal for starters. -
Pumpkin power
Add ¼ cup of canned pumpkin (not pumpkin pie filling), 1 tablespoon of maple syrup and 1 tablespoon of chopped pecans.Nutritional bonuses: Vitamin A and antioxidants. -
Golden sunrise
Add 1 teaspoon of turmeric, ½ teaspoon of cinnamon, 1 tablespoon of dried blueberries or cranberries, 1 tablespoon of raw honey and ½ cup of almond milk.
Nutritional bonuses: Reduced inflammation and phytonutrients. -
Almond joy
Add 1 tablespoon of coconut oil, 1 tablespoon of finely chopped dark chocolate and 1 tablespoon of chopped almonds.
Nutritional bonuses: Lauric acid and vitamin E. -
Apple harvest
Add ½ cup of diced fresh apple, 1 teaspoon of cinnamon and 1 tablespoon of chopped walnuts.
Nutritional bonuses: Added fiber, blood sugar regulation and omega-3 fatty acids. -
Calming chai
Add ¼ teaspoon each of ground cardamom, cinnamon, cloves and black pepper. Finish with ½ cup of regular or your favorite non-dairy milk, 1 tablespoon of honey and 1 tablespoon of chopped pistachios.
Nutritional bonuses: Antioxidants, polyphenols and aided digestion. -
PB&B
Add 1 tablespoon of natural peanut butter, ½ of a banana (chopped), ½ teaspoon of cinnamon and ½ cup of soy milk.
Nutritional bonuses: Protein, potassium and B vitamins. -
Baklava bowl
Add ¼ teaspoon of rosewater, ¼ cup chopped dates, 1 teaspoon of honey and 1 tablespoon of chopped pistachios.
Nutritional bonuses: Fiber, potassium and vitamin K. -
Oatmeal cookie
Add 2 tablespoons of raisins, 1 teaspoon of cinnamon and one tablespoon of brown sugar.
Nutritional bonuses: Fiber and iron. -
Blueberry muffin
Add ¼ cup fresh blueberries, 1 tablespoon of blackstrap molasses and one teaspoon of cinnamon.
Nutritional bonuses: Antioxidants, iron, calcium and magnesium. -
Tropical paradise
Add ¼ cup of fresh, chopped mango, 1 tablespoon of unsweetened shredded coconut, ¼ teaspoon of cardamom and 1 teaspoon of agave nectar.
Nutritional bonuses: vitamins C & A. -
Eat in good health
Reaping all of the health benefits of oatmeal is really quite easier than you think! It only takes a few extra minutes to whip up a batch in the microwave (or slow cooker overnight). No matter which flavor combination is your favorite, your heart – and waistline – will thank you.