Oatmeal is one of the healthiest breakfast foods around, and the staple of both human and animal diets around the world. A low-cost breakfast item, oats and oatmeal can be transformed into many delicious variations. Adding non-traditional toppings to oatmeal can help make it a more balanced breakfast – try to add a fruit, milk or non-dairy milk, and a source of healthy fats and proteins like nuts or flax seed for a balanced one-dish meal.
Healthy Cereal Tips
- Instead of choking down sugary bran cereal in the morning, add ground flaxseed to a bowl of oatmeal instead. Cold cereals might provide fibre, but they are also high in sugar or artificial sweeteners, and rely on fortification to provide essential vitamins and minerals.
- Oatmeal is a natural whole food source of fibre (between 2.5 and 5.5 grams). For the most fibre, use steel-cut oats and consider adding up to one tablespoon ground or whole flax seeds after cooking.
When cooking oats or oatmeal in a liquid other than water, most moisture is absorbed into the grain, concentrating the flavours that remain outside (McGee, 2004). Cooking porridge in milk or apple cider makes the milk taste more like cream and the apple cider become sweeter. No brown sugar needed!
These oatmeal recipes use quick-cooking oats and serve one. To make a larger batch or to use other varieties of oats (such as large flake, instant, or steel-cut) use the proportions of liquid to oats listed on the package.
Quick Preparation Tips
- To make oatmeal preparation quicker and easier, try eating it cold!
- Soak the oats, fruit and nuts in the recipe (minus the flax seed) in a bowl overnight in the refrigerator.
- For a hot cereal that prepares itself, use steel-cut oats and cook in a slow cooker (crock pot) for four hours.
Apple Cider Oatmeal Recipe
Makes 1 serving, recommended for stovetop only.
Ingredients:
- 1/3 cup quick or large flake oats
- ¾ cup apple cider
- Non-dairy milk, to top
- 1 tsp. ground flax seed (optional)
- 1 tbsp. toasted sliced almonds
Directions:
- In a small pot, heat apple cider over medium until it reaches a low boil.
- Add oatmeal and return to the boil.
- Cook for 3-5 minutes, until thick and most apple cider is absorbed.
- Remove from heat and stir in flax seeds, if using
- Top with milk and almonds.
Banana Bread Oatmeal Recipe
Makes 1 serving
Ingredients:
- 1/3 cup quick oats
- ¾ cup non-dairy milk (soy, almond, rice; try vanilla flavour for extra taste and sweetness)
- ½ medium banana, sliced
- 1 tsp. brown sugar (non-vegans can try honey)
- 1 tbsp. chopped walnuts
Directions:
Stovetop directions:
- Heat milk until the brink of boiling, being careful not to burn. Stir in oats and cook 3-5 minutes, until thick.
- Add banana, mashing if desired.
- Remove from heat and top with brown sugar or honey and chopped nuts.
Microwave directions:
- Combine the oats, milk and banana, mashing the banana if desired to better distribute the flavour.
- Microwave on high for 1 ½ minutes, stirring after one minute. Watch closely to prevent boiling over.
- Stir well. Top with brown sugar or honey and chopped walnuts.
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Reference:
McGee H. On Food and Cooking: The Science and Lore of the Kitchen. 2004; Toronto: Scribner.
