Oats

Oats

Oats are very high in dietary fiber. They are also the only grain that contains protein: a cup of oatmeal will provide you with more than 10% of your daily protein requirement. That, combined with the fact that bulk oatmeal costs less than half of boxed breakfast cereals, and oatmeal is the obvious good choice for breakfast.

Oats are also high in magnesium, vitamin B1, phosphorous, tryptophan, selenium, and manganese.

Oats generally come in two forms: “rolled oats”, and “quick oats”. Quick oats are the same thing as rolled oats, just chopped a bit finer, to make them absorb water faster.

Don’t waste your money on oatmeal that comes in individual-serving-sized packages with added sugar. If you buy it in bulk, you can add any flavor you like to your breakfast, and you will also be able to add the oats to other dishes, such as meatloaf or cookies.

Oatmeal

(quick meal)

This is how to make a single serving of oatmeal in the microwave. Oatmeal can also be cooked on the stove top.

Rolled or quick oats

Milk or water

(optional) pinch of salt

(optional) sweeteners such as sugar, brown sugar, honey, maple syrup, blackstrap molasses

(optional) pumpkin pie spices, such as cinnamon or cloves

(optional) dried fruit, such as raisins, dried apple, chopped prunes, dried cranberries

(optional) chopped nuts or seeds, such as pecans, or flax seeds

To make a single serving of oatmeal in the microwave, put the desired amount of oats into the bowl, along with whatever optionals you want. Pour just enough water or milk over the oats to cover them, and stir. Microwave for a minute or two, until the oatmeal softens and absorbs the liquid. If the oatmeal is too solid, add more liquid. Add additional optionals to taste.

Oatmeal can also be topped with yogurt or fresh fruit.

Toddlers love oatmeal. Fix it with less water so that the oatmeal has a doughy consistency, give it a few minutes to cool, and it can then be eaten by toddlers as finger food - or it will stick helpfully to the spoon.