Organic Whole Wheat Oats come in a variety of forms. I avoid the instant microwave varieties if possible because they contain salt and have a higher glycemic index, plus the serving sizes are small for the most important meal of my day (The meal we eat like Kings!). But I’m open to Groats, Steel Cut (sometimes called Irish Oats), Rolled or Instant. In the photo above the top left section has groats, and the top right is steel cut, bottom left is rolled oats and bottom right is instant oats. There is little nutritional difference, however the more they are processed, the higher the glycemic index (so calories and frequently the smaller the serving size) and the less time they take to prepare. Most mornings, we default to rolled oats, but I mix it up. I won’t tell you how to make oatmeal, as the recipes are as diverse as the varieties of oatmeal and kinds of cooking methods available today.
This grain is considered nutrient dense and has more protein than most grains. It has fiber and promotes gut bacteria and has a low insulin response. We chose it because it tastes great while supporting my husband’s heart condition and aiding me in weight loss. It makes a perfect base for a satisfying and tasty breakfast bowl each day.
As part of our heart healthy program, we add finely chopped greens to our oats the last few minutes of cooking. Our favorites are spinach, arugula, kale and Swiss chard. We also prepare the bowls to receive the oatmeal by adding ground flaxseed, wheat germ, ground fenugreek, cinnamon, ginger, turmeric and black pepper that I mix well. Each of these add healing properties we have identified as needs in our well-aged bodies. We started slow building up to Dr. Greger’s recommended daily amounts. At first, the turmeric was over powering even in small doses. Now, I crave it. If my cereal isn’t orange (resembling curry according to family) I don’t even taste it.
For a sweetener we finely chop dates. Fresh berries are our favorite topping, but frozen work as well. If I’m using frozen, I soak them in warm water while the oatmeal is cooking so they don’t chill off our hot cereal at serving. I do the same thing with the plant-based milk. I prefer soy for its rich taste, and protein. This mix takes a lot of stirring, but it is worth the effort.
On weekends we switch it up to chopped apple. If we have a banana, I replace the date with banana as a creamy sweetener. (Bananas shouldn’t be eaten with berries as it negates some of the nutritional benefit making it inaccessible to the body.) As a special treat we love chopped walnuts or pecans on this bowl of oats. Depending on the fruit on hand, I have also mixed apple and berries for a taste and texture treat.
When we have a very early morning or especially if we are out of the house early, I make overnight oats. Depending on rather you are being weight conscious or not, you can mix your rolled oats and frozen berries with soy vanilla yogurt, use a plant-based milk or simply water. You need enough of the liquid to make a soupy mixture. Stir well and refrigerate. Overnight the oats will soak up the moisture and may even need a splash more when you take it from the refrigerator.
The point here is that oats are versatile and serve as a great base for a breakfast bowl.
Let me know what your favorite oat bowl looks like!
Flavor and Medicine
GREENS Maximizing our greens intake by finely chopping and adding to our morning oats helps us get greens at every meal. Their nitrates are essential to heart health.
FLAXSEED Provides essential fatty acids and fiber.
WHEAT GERM Boosts autophagy and helps control cholesterol and triglycerides.
FENUGREEK Improvement in muscle strength, LDL cholesterol, triglycerides and testosterone levels. (Can make your armpits smells like maple syrup.)
CINNAMON Powerful antioxidant. Disclaimer, insure it is Ceylon to get all the benefits and none of the toxic compounds found in most grocery store cinnamon. If the label just says ‘Cinnamon’ it is probably Cassia.
GINGER Reduces pain of osteoarthritis and is great to treat headaches or nausea. (We put it in capsules to easily digest ¼ teaspoon.)
TUMERIC An anti-inflammatory so it also helps minimize painful effects of arthritis and is shown to provide DNA protection and may help prevent certain cancers and speed up recovery after surgery. (We also put this in capsules to increase our daily dose without everything tasting like curry!) Be sure to add a shake of black pepper (see below).
BLACK PEPPER Just a pinch or shake of the pepper shaker (mere 1/8th of a teaspoon) doubles tumeric’s benefits.
BERRIES Protective antioxidant powerhouses, that offer protection against cancer, boost the immune system, and support brain health. (This is on Dr. Greger’s Daily Dozen)