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How to Cook Oatmeal
    that's Healthy and Delicious

  • Maximize nutrition and flavor in homemade oatmeal. 

Cooked oatmeal gives good energy for breakfast, and is far better than the boxed breakfast cereals on store shelves. But it's not complete by itself. The recipe below will fill your belly for hours with good nutrition.

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.)
  • 1 cup whole oats in 2 cups water.
    We use Bob's Red Mill brand Gluten-Free Oatmeal.

  • 1/2 to 2/3 cup chopped walnuts, almonds, or pecans. (Kids often like 'em chopped very fine.)
    (Adds protein and fresh, healthy oil). 
    Good to mix them in during the soak.

Combine all ingredients in small saucepan on low or medium heat. Cooks in a flash. One minute oats, but healthy.
  • Cinnamon: 1 tsp cinnamon or
    Mace:  slightly less than 1/4 tsp 

  • 1 - 2 Tbs ghee or coconut oil
    (Why so much oil?)

  • 1/4 tsp salt 

  • I - 2 Tbs honey or genuine maple syrup. (Equal with the oil)
In the serving bowl:
  • Add any kind of vegan milk.
    Why no cow milk?

  • Fruit: add to yout taste, but watch out not to make it too sweet.

How to Choose Healthy Ingredients:

Good sweetners, and not too much:
Nothing destroys the value of a food more than a lot of sugar. It can create a dangerous food that confuses your taste buds.

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.
Good fats to make the food taste good, without relying much on sugar. And good fats are essential for your health! Forget the low fat diets. You need nutrients from fat, and eating fats / oils does NOT make you fat. Sugar and other refined carbs do.

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.
Adding fruit instead of sweetner gives you some nutrients and enzymes. But look out -  lots of fruit still provides enough sugar to make problems.

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:
A diet rich in grain-based carbohydrate has many negative health consequences. This is true even though so many people in the USA and around the world have adopted it as their main diet.

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:
Soaking grains improves nutrition by allowing the anti-nutrient phytic acid to break down and disappear, and makes other nutrients more available to your body.

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. 

We highly recommend avoiding cow milk products and milk in foods. The literature of medical research is not singing its praises. Rather, it is full of warnings about the effects of drinking milk.

Almond milk, hazelnut milk, hemp milk, and coconut milk are all tasty and available at health food stores, Whole Foods Markets, and some conventional grocery stores.

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.


Cinnamon is the standard spice in oatmeal, but mace (often used in cookies) is also a wonderful spice if you add a little sweetner, but be careful. You don't need much. Use 1/4 to 1/2 tsp for a cup of dry oatmeal. If you add too much it turns bitter

Adding chopped almonds or walnuts:

Chop some nuts to add a bit of protein and good oil.

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
These forms of oatmeal have had parts of them removed to make them "easy", but they made the food unhealthy because of it.

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. 

         Chop almonds and cinnamon
Nuts are easy to chop with a good knife. Walnuts are the easiest.

Jar of Coconut Oil

Coconut is a very healthy oil to use in cooking.

      Jar of Ghee
Ghee is also a very healthy oil to use. It's really butter with the  solids removed, and is easy to make yourself.

      Bob's Red Mill Gluten Free Oatmeal
Gluten free oats are simply normal oats (which are naturally gluten free) processed in a factory that has no gluten floating about from wheat or other gluten foods, which could settle in small amounts into the oats.

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