Lets Praise Oatmeal


Oatmeal is a whole grain that spreads its therapeutic nutrition through-out the whole body. Known scientifically as Aven Sativa it offers heart protection, reduces inflammation and provides food for the gut microbiome. This plant based grain is loaded with polyphenols known as avenanthramide which helps reduce inflammation; also it contains a good source of soluble fiber that helps reduce LDL cholesterol (aka the “bad” type), and is loaded with important vitamins, minerals and antioxidants.

Oatmeal is also beneficial for weight-loss due to its good amount of soluble fiber that creates a satiety effect…meaning it keeps you feeling full. It also helps control blood sugar levels, which we know is key to weight-loss.

There are so many oatmeal products and add-ins out there so here are some Healthy Way Tips:

Buy Rolled Oats

 Rolled oats not only provide more fiber than instant oatmeal, they are also cheaper, can be bought in bulk to save on packaging and have less sugar than more processed oat cereals.

Sweeten it Up

Add sweetness with a spoonful of sugar-free applesauce or your favorite low glycemic fruit such as berries, apple slices, grapefruit or stone fruits.

Watch the Added Calories

Skip the peanut butter and add in these seeds for some extra brain boosting nutrition: Chia Seeds, Hemp Seeds, Flax Seeds.

Use sugar free substitutes like Sugar Free maple Syrup or a flavored stevia, like vanilla or English Toffee.

Need More Protein?

Adding an ounce or two of protein into your oats can help slow down the digestion of carbohydrates. Add these for a protein boost: PB2, Protein Powder, low fat plain Greek yogurt, or Cottage Cheese for yummy creamy porridge.

Spice it up!

Many spices compliment oatmeal. Try these for added nutritional benefits that also taste delicious: Cinnamon, Chinese five spice, turmeric, ginger powder, cocoa powder, cardamom, nutmeg, pumpkin spice, or vanilla bean. This is just to name a few.

Oatmeal doesn’t just have to be for breakfast, savory oatmeal exists too!

Grab and Go Overnight Oats

Simply Oats and Berries

  • 1/2 cup rolled oats- not cooked
  • 2/3 cup unsweetened milk alternative
  • 1/2 cup non-fat plain Greek yogurt
  • 1 teaspoon chia seeds (optional)
  • 1 cup fresh mixed berries and fruit
  • Some times a little crunch is needed: try unsweetened shredded coconut, or the Healthy Way Granola, Lilly’s stevia sweetened chocolate baking chips or Foods for life Lemon Chia Crunch.
  • see below for instructions

Pumpkin Spice


  • 1/3 cup plain non-fat Greek yogurt
  • 1/2 cup rolled oats- not cooked!
  • 2/3 or 1 cup unsweetened milk of choice, like almond or coconut.
  • 1 tablespoon chia seeds or ground flax meal
  • 1/2 teaspoon vanilla extract
  • 1 tablespoons Sugar Free maple syrup
  • 1-2 tsp pumpkin spice

Instructions For All

  1. Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid.
  2. Close and refrigerate for at least 4 hours, but preferably overnight before eating.

General Rules For Overnight

+1/2 Cup rolled oats

+2/3 cup unsweetened milk alternative

+Sugar Free Sweetener

+1/2 Cup fruit

+1 Tbsp Seeds

+Greek Yogurt for creamy texture

Savory Chinese Oatmeal


  • 1/2 cup rolled oats
  • 1/2 cup water
  • 1 cup chicken stock
  • 1/2 tsp oil
  • 1/2 cup cremini mushrooms sliced
  • 1/4 tsp minced ginger
  • salt and pepper to taste
  • poached egg to serve- or any style you want
  • 1 tsp Coconut aminos
  • sliced scallions to serve
  • Hot Sauce


  • Heat oil in a pan on medium. Add ginger and sliced mushrooms. Saute until musrooms are browned. Add salt and pepper to taste.
  • Remove the mushrooms from the pan. Add water, chicken stock and oats to the same pan and cook for 5 minutes till oats are cooked.
  • Serve cooked oats in a bowl and top with sautéed mushrooms, poached egg, scallions and drizzle with Aminos. Add hot sauce for some heat. 
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Tanya HW

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