(Recipes) 5 Higher Fiber Oatmeal Breakfasts

Oatmeal makes a long-lasting breakfast to carry you through the day. One reason: It’s a great source of whole grain fiber. Fiber helps to slow digestion and keep the energy steadily coming.

Some people find oatmeal to be a little dull. So we’ve come up with five ways to add deliciousness, nutrition and even more fiber to oatmeal. (See why fiber is our unsung nutrition hero.) 

Try something new: Start by adding tasty things to your cooked oatmeal (see items 1-3 below). Or add other ingredients during cooking (see item 4). You don’t even have to cook oatmeal if you use it in a smoothie (see 5).

  1. Chopped apple, walnuts, a little brown sugar and cinnamon. Like apple pie but better for you.
  2. Flax seed, frozen blueberries and chopped almonds. Foods from almost everyone’s top ingredients list – and so yummy.
  3. Prunes and Greek yogurt. Prunes are delicious, really. Use the kind that are soft or from a jar, and add a dollop of yogurt instead of milk.
  4. Chocolate-banana. Who doesn’t love this combination? For one serving, use 1 cup of milk, ½ cup old fashioned oats, a half or a whole banana (mashed), 2 teaspoons cocoa powder, 2 teaspoons of sugar or honey and a pinch of salt. Heat milk in saucepan until it begins to simmer. Add oats, cocoa, sugar, banana and salt. Stir well. Reduce heat to simmer and cook 5-6 minutes. Remove from heat, cover and let sit 5 minutes. Stir and serve.
  5. Peanut butter oatmeal smoothie (uncooked). This is high in both protein (14 gm) and fiber (5 gm). Get out your blender and add ½ cup of soy milk, 2 tablespoons peanut butter, 1 whole banana, ¼ cup old-fashioned rolled oats and a tablespoon of flax seed. Blend well and serve. From Chef Savvy.

Prefer to skip the sweets? Some people serve oatmeal like grits – with butter, salt and pepper. Use your taste buds and imagination. Here’s a recipe with scallions and soy sauce!


Cooking Oatmeal

Don’t use prepacked instant oatmeal. It’s full of sugar and additives. You can make quick-cooking oats in just two minutes. But why not try the oatmeal that takes a little longer? The longer oatmeal takes to cook, the longer it takes to digest. And that will keep your blood sugar levels even.

The first recipe below for old-fashioned rolled oats takes about seven minutes. The second, for steel-cut or Irish oats, takes up to 30 minutes, but many people find it extra delicious.

Remember: You can reheat the dish. Make a big batch one day and then warm a serving each morning over the next couple of days.

 

(Recipe) Old Fashioned Rolled Oats (7 minutes)

4 servings
 

Ingredients

  • 3 ¼ cups water
  • ¼ teaspoon salt
  • 2 cups old-fashioned rolled oats
  •  

    Directions

    Bring water to a boil in medium saucepan. Add salt and oats. Stir, reduce heat and simmer for 5 minutes, stirring occasionally. Remove from heat, cover and let stand 2 minutes. Stir and serve.

    (Recipe) Steel-cut Oats (20-30 minutes)

  • 4-6 servings

  • Ingredients

  • 3-4 cups water (3 cups for firmer texture, 4 for softer texture)
  • 1 cup steel-cut oats
  • ¼ teaspoon salt

  • Directions

  • Bring water to a boil. Add oats and salt. Stir; reduce heat to a very low simmer. Cook for 20-30 minutes, stirring occasionally. Serve.

  • Nutritional information

  • Per serving (1/4 cup dry)
  • Calories – 160 rolled, 140 steel cut
  • Protein – 5 g (both)
  • Carbohydrates – 27 g (both)
  • Fiber – 4 g (both)
  • Sugar – 1 g rolled, 0 g steel cut
  • Fat – 3 g (both)
  • Sodium – 150 mg (both)
  •  

    Find more great recipes on the Aurora Health Care Pinterest page. 

    Meet the Author

    Heidi Lumina, RD, CD, CNSC is a Clinical Dietitian located at Aurora Medical Center in Washington County.


    Read more posts from this author

    The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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