How to Cook Oatmeal
that's Healthy and Delicious
Maximize nutrition and flavor in homemade oatmeal.
Use whole oats, not "quick oats" or "instant oats" which have been processed to remove fiber and nutrition, make them more glycemic and much less healthy.
Look below the recipe for how to choose healthy ingredients (and avoid unhealthy ones).
|Spiced Oatmeal with Cinnamon or Mace
Soak the oatmeal overnight or 8 hours:
(Cooks faster and you get better nutrition. See below.)
Combine all ingredients in small saucepan on low or medium heat. Cooks in a flash. One minute oats, but healthy.
Good sweetners, and not too much:
Sugar is used by the food industry to do exactly this, making foods taste good that you would normally reject because your body would know they are worthless or bad for you. Our sense of taste has been affected, for all of us. We need to return to tasting the natural goodness in food.
Stick to real foods like maple syrup and honey as sweeteners, and use small amounts. Especially avoid corn syrup in the ingredients, possibly the most dangerous form of sugar. (The pancake syrups made by Aunt Jemima, Log Cabin, Hungry Jack, and others are almost all corn syrup, and should be avoided all the time.
Too much sugar in our foods gives high cholesterol, kills your sense of taste, and has pushed us into an epidemic of terrible, debilating conditions like obesity, heart disease, diabetes in children, loss of sex drive, sickening food cravings, weakened immune system, premature aging, and premature death.
For more see Dr. Robert Lustig's excellent video.
Use fats to make the food taste good with less sugar.
Use stable oils in cooking like butter, ghee, coconut oil. when cooking. For salads and other uncooked foods, use olive oil and fresh vegetable oils.
Fruits - in moderation.
Vegetables - all you want.
Soft and very sweet fruits (banana, strawberries, rasberries, etc) are popular with oatmeal, but hard or pulpy fruits (apples, pears, raisins, etc) can taste good too. Chop and cook them just a little in the oatmeal. It spreads the flavor and makes the fruit softer.
Don't eat a lot of grains:
HOWEVER, gluten-free grains that are well prepared (such as by soaking - see below) can still be part of a health promoting diet if limited to a few times per week.
Soak grains before cooking = major boost in nutrition:
Soak and then cook. You may notice that with soaked oatmeal you feel satisfied longer as your body gets the better nutrition.
It also makes cooking faster and easier.
Choose carefully, buying organic whenever possible. Avoid corn sweetners. Some brands use a lot of sugar and not much good oil or protein. Read the labels.
More reasons to avoid of cow milk products.
Adding chopped almonds or walnuts:
Kids are very sensitive to the mouth feel of new foods, and finely chopping the nuts is usually helpful for them, but you may want to experiment to see how your kids like it.
Avoid Quick Oats and Instant Oats
Every time you add factory processing to food, refining it, you de-vitalize it and make it less healthy. The food becomes more likely to encourage the development of diseases of degeneration. These include flours, canned fruits and vegetables, and generally any food in a package.