Cinnamon Oatmeal with Fruit and Nuts

Nutrition / Recipes / July 11, 2015

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According to a 2008 survey by Decision Analyst, Americans believe that oatmeal is the fourth healthiest food from a list of 70 foods and beverages. (Whole-grains, broccoli, and bananas round out the top three).(1)

So are you incorporating this breakfast, or snack choice, into your diet?

Whether you eat regular oats or steel cut oats, you will be getting a powerhouse of nutrition and benefits. For instance, foods rich in soluble fiber, like oatmeal, have been linked to good heart health by reducing blood pressure.(2) Oatmeal also contains calcium and potassium which are known to be beneficial for bone health. And it doesn’t stop there! Oatmeal is a low glycemic food, meaning that it doesn’t cause major blood sugar spikes. Plus, it’s also been shown to relieve stress.

Cinnamon Oatmeal with fresh fruit

Cinnamon Oatmeal Breakfast Recipe

Jazz up your oatmeal with antioxidant-boosting cinnamon, chopped nuts, and fresh fruit for a fast and easy meal.

Course Breakfast,Snack
Prep Time 10 minutes
Servings 2 servings
Calories 276 kcal

Instructions

  1. Make oats to the package directions.
  2. Stir in cinnamon and 1/4 cup of milk at the end.
  3. Top your oatmeal with the chopped walnuts, almonds, and fresh fruit.
  4. Enjoy!

Ingredients

  • 1 cup oats (or steel cut)
  • 1/4 cup almond milk, oat milk or coconut milk
  • 1 tsp cinnamon
  • 1/8 cup walnuts chopped
  • 1/8 cup almonds chopped
  • 1/4 cup blueberries
  • 1/4 cup strawberries chopped
Nutrition Facts
Cinnamon Oatmeal Breakfast Recipe
Amount Per Serving
Calories 276 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 1g 5%
Sodium 43mg 2%
Potassium 269mg 8%
Total Carbohydrates 35g 12%
Dietary Fiber 7g 28%
Sugars 3g
Protein 8g 16%
Vitamin C 15%
Calcium 10.2%
Iron 13.2%
* Percent Daily Values are based on a 2000 calorie diet.

Want more bone-health recipes like this one? Download your FREE Recipes for Stronger Bones Ebook.


Sources:

  1. businesswire.com/news/home/20080220006151/en/Americans-Grains-Healthiest-Foods-Decision-Analyst-Study#.VSbsA5NSLGA
  2. Liu S, Stampfer MJ, Hu FB, Giovannucci E, Rimm E, Manson JE, Hennekens CH, Willett WC. Whole-grain consumption and risk of coronary heart disease: results from the Nurses’ Health Study. Am J Clin Nutr. 1999 Sep;70(3):412-9.

Author: Monica Lam-Feist, BS

Comments
Eleanor
Eleanor

Great idea reminding us of the humble oats,,,
I have 3 slices of 100% wholemeal bread with dairy free butter and no sugar fruit spread,,, and cuppa
I don’t take me algaecal until 2 hours later because of the phytic acid in grains,,,well that’s what I’ve read not sure how true it is,,, would appreciate any advice on this
Eleanor

Dean Neuls
Dean Neuls

Hey Eleanor,

Good question! That is a good idea. There is indeed some talk of phytic acid impacting calcium absorption. Harvard Medical School says the following: “If a vegetable contains oxalic or phytic acid, then the calcium may be poorly absorbed because of the acids.”

Source: http://www.health.harvard.edu/staying-healthy/what_you_need_to_know_about_calcium

Cheers

– Jessica @ AlgaeCal

Monica
Monica

Hi Eleanor,

Great question about phytic acid and AlgaeCal. It’s true that phytic acid in whole grains, nuts, and legumes impairs absorption of minerals such as iron and zinc – and to a lesser extent, calcium. (http://onlinelibrary.wiley.com/doi/10.1046/j.1365-2621.2002.00618.x/abstract) To reduce phytic acid in your foods, you can soak, sprout or ferment these food products. For example, sprouting, soaking and fermenting quinoa can reduce the phytic acid content by 98%! (http://www.ncbi.nlm.nih.gov/pubmed/10627836)

It sounds like what you’re doing now (taking AlgaeCal 2 hours later) is working for you. And as long as you are getting your daily dose of AlgaeCal, there’s no reason you should change your routine 🙂

Hope this helps!

– Monica @ AlgaeCal

Lowana
Lowana

Great to hear your good news..Winter and Summer, day 1, I have rolled oats lightly cooked, then a dessertspoon of honey, a good sprinkle of cinnamon and covered with almond milk, so I’m already half way there. Day 2 I have buckwheat topped with honey and cinnamon and oat milk and day 3 I have 2 gluten free weetbix with the same toppings and almond milk..so I shall just add the fruit and nuts.

Monica
Monica

Thanks for sharing, Lowana!

Sounds delicious!

– Monica @ AlgaeCal

Sue
Sue

I use Bobs Red Mill extra thick Rolled Oats. Skip the water and prepare with 1 cup of unsweetened vanilla almond milk. I add whatever fruit is available, usually banana, and top with cinnamon, raw pumpkin seeds and plain yogurt.

Monica
Monica

Hi Sue,

I use Bob’s Red Mill brand, too :). Good tip to use almond milk instead of water during preparation. Will definitely try this next time!

– Monica @ AlgaeCal

patricia
patricia

Haha I meant CRUNCH in the comment above. Sorry I didn’t proof read and steel correct got me!

patricia
patricia

i cook Bob’s Red Mill Gluten free oats and just add 1/2 of blueberries or sometimes other ripe berries. I cut a dried prune up small for a tiny bit of sweetness if I feel I need that. add a few chopped walnuts if i want chronic instead.
my alternate breakfast is a banana with almond butter and 1/2 cup blueberries if in season. In fall Apples with almond butter is delicious.

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