Apple Cinnamon Oatmeal

I must admit if there is one packaged food I do not understand it is instant oatmeal. It is very expensive, a waste of packaging material and the flavored versions are very sweet with minimal amounts of real fruits. All oatmeal (except old-fashioned steel-cut oats) is pretty close to “instant” when you have a microwave oven.

In the winter we cook old-fashioned oats in the microwave with water, and add dried fruit or whatever fresh fruit is in season. In the summer we often roast them lightly in the oven or microwave, add dried nuts and fruit, and serve them cold with milk or yogurt (This is called muesli in Switzerland and our whole family loves it).

This is how I make apple cinnamon oatmeal which is a favorite fall breakfast:

I spoon the amount of dry oatmeal I want (about 1/3 cup) in a ceramic or glass bowl. I add some chopped almonds or pecans, and half of an apple (or more) which I have peeled, cored and chopped. I add about a Tablespoon of raisins if I want extra sweetness. Sometimes I also add some wheat germ or ground hemp seeds or flax seeds or even whey protein powder for extra protein and nutrients. I add about 1/2 teaspoon cinnamon (you can add a pinch of salt also) and enough water to almost cover the oats, about 1 cup or so.

This is how it looks in the bowl:

Now I put it in the microwave and zap it for 1 minute. I take it out, stir it, zap it for another minute and take it out of the oven. I stir it and let it sit on the counter for a minute. If you like it softer, add more water and cook it longer. I like texture…

Finally I top it with non-fat Greek yogurt, but you can also use milk, vanilla yogurt or anything else you might want to top it with, or nothing at all.

Nutrition tip: Oats and apples are both good sources of soluble fiber which can lower cholesterol levels. Almonds are also a good source of fiber and have some protein. Non-fat Greek yogurt has 3 times the protein of regular nonfat yogurt.  All the fiber and protein makes this a very filling breakfast so it should hold you over until lunch.

© 2015. Dayna Green-Burgeson RD, CDE. All Rights Reserved.

www.californiamediterraneandiet.com

2 thoughts on “Apple Cinnamon Oatmeal

  1. You can lose weight on any diet,or no diet at all.It’s more about prtoion size than content.Eat only when you are hungry. Not justbecause it sounds good.Then eat slowly and only until you aresatisfied. We have a tendency to eatfast and until we are full to bursting.I spent many, many years on diet programsand never lost a pound. In fact, I continued togain year after year.Finally I gave up. Now I eat what ever I feel like.I just don’t eat WHEN ever I feel like. But onlywhen I am truly hungry. And only until I amsatisfied, not stuffed full.I also got rid of the scales. I drove myself nutsgetting on and off day in and day out expectingresults. I realized it’s not about the numbers.It’s about how I feel health-wise and how myclothes fit.I have lost 50 pounds in the last year or so.I don’t diet or exercise. I look and feel betterthan I have in many years. I am 56 years old.Another 15 pounds and I will be back in thesize clothes I wore 30 years ago.Don’t over think this diet business. (and it ISa business)Good Luck.

  2. thank you, going on and off the scales is driving me mad I have tried so many diet I think my body has given up but I will try to reduce portion size and slow down when eating

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