Lately I've been trying to eat healthier foods that are higher in fibre, lower in sodium, sugar and fats. As a student studying food & nutrition, I've learned that calories aren't necessarily as dangerous as everyone claims them to be. In fact, foods with fewer calories provide less overall energy, and will have you craving for something with sugar to keep your blood sugar in homeostasis. Beware of empty calories though! (Foods with high sugar, fat and sodium) I've started by simply eliminating sugar from my coffee each morning, and having a healthy breakfast. Oatmeal is high in fibre, and keeps you full throughout the morning. Sometimes I can even go without lunch! (Which isn't really reccomended) But the point is, oatmeal is good for you, and can help you loose weight or control your appetite by helping you feel full! However, instant oatmeals should be avoided, especially the pre-packaged ones. They are usually filled with sugar and preservatives, that don't add any nutritional benefits. It's best to buy a package of non-instant oatmeal, it tastes better and has less of the mushy, gooey texture when cooked properly! If you are really interested, here's an informational post I found online about the many health benefits of oatmeal
http://nutritiongyan.wordpress.com/2008/06/10/21/
Here are some of my favourite recipes that I like to alternate each day so that I never get bored with my oatmeal! These directions can also be used for cooking oatmeal in the microwave if you're short on time!
Brown Sugar & Cinnamon:
- 1/2 cup non-instant rolled oats
- 1 cup water (I like to start with less and keep adding as it's needed while cooking)
- 1-2 tablespoons brown sugar
- 1 teaspoon ground cinnamon
- pinch of nutmeg (optional)
Tip: If you have a little extra spare time, caramelize diced apple pieces in a teaspoon of sugar, 2 teaspoons of water and a teaspoon cinnamon and add on top of the oatmeal! Tastes just like apple crisp!
Cook oatmeal with water, brown sugar and cinnamon on low heat (stovetop) for about 8 minutes. Cooking with the brown sugar and cinnamon helps the oatmeal get infused with flavour and also caramelizes the sugar for a better flavour! Cook just until oats are soft (but not mushy) Add milk if you like!
Nuts & Raisins:
- 1/2 cup non-instant rolled oats
- 1 cup water (I like to start with less and keep adding as it's needed while cooking)
- 2-3 tablespoons toasted & chopped walnuts, hazelnuts, and almonds (other nuts can be used!)
- 2-3 tablespoons raisins, crasins, and/or dried fruit
- 1 teaspoon ground cinnamon (optional)
- 1/2 teaspoon honey or brown sugar (to sweeten, optional)
Cook oatmeal with water, brown sugar/honey (if using) and cinnamon on low heat (stovetop) for about 8 minutes. Cook just until oats are soft (but not mushy) Add the toppings and a little milk if you like!
Honey Granola & Blueberry
1/2 cup non-instant rolled oats
1 cup water (I like to start with less and keep adding as it's needed while cooking)
1 tablespoon honey
3 tablespoons fresh blueberries
1/4 cup flavoured/unflavoured granola
Cook oatmeal with water, honey low heat (stovetop) for about 8 minutes. Cook just until oats are soft (but not mushy) Add the granola and blueberries on top and a little milk if you like!
Bananas & Oats
1/2 cup non-instant rolled oats
1 cup water (I like to start with less and keep adding as it's needed while cooking)
1 ripe banana (sliced)
1 tablespoon honey (optional)
1 teaspoon cinnamon
Cook oatmeal with water, honey and cinnamon low heat (stovetop) for about 8 minutes. Cook just until oats are soft (but not mushy) Add the banana slices and a little milk if you like!
Vanilla Cherry Oatmeal
1/2 cup non-instant rolled oats
1 cup water
1/2 teaspoon pure vanilla extract
3 tablespoons dried cherries, or 5-6 fresh, pitted & sliced cherries
1 teaspoon vanilla sugar (optional)
Cook oatmeal with water, vanilla sugar and vanilla extract low heat (stovetop) for about 8 minutes. Cook just until oats are soft (but not mushy) Add the cherries and a little milk if you like!
Cinnamon Dolce Oatmeal (Inspired by Starbucks Cinnamon Dolce Latte) However, a much healthier version, ofcourse!
1/2 cup non-instant rolled oats
1 cup water
2-3 tablespoons cinnamon sugar (mix equal parts of ground cinnamon and granulated sugar)
2 teaspoons brown sugar
1/4 teaspoon maple extract (rum can be substituted)
1/4 cup steamed milk (optional)
Cook oatmeal with water, cinnamon sugar, brown sugar and maple extract on low heat (stovetop) for about 8 minutes. Cook just until oats are soft (but not mushy) Add steamed milk, scooping the foam away, then place the foam/froth of the steamed milk on top. Sprinkle with left over cinnamon sugar if you like.
Maple Walnut Oatmeal
- 1/2 cup non-instant rolled oats
- 1 cup water
- 2 tablespoons maple syrup
- 1/2 teaspoon maple extract (optional)
- 3 tablespoons walnuts - toasted and chopped
Cook oatmeal with water, maple syrup and maple extract on low heat (stovetop) for about 8 minutes. Cook just until oats are soft (but not mushy) Add the walnuts on top and a little milk if you like!
