Tag Archives: oatmeal

Pumpkin Oatmeal

I waxed so philosophical about hating recipes that only use part of a can of pumpkin. Yet, I frequently find myself making them anyway. Oops. But I’m getting more creative in ways to use up the extra pumpkin.

Pumpkin in oatmeal seems like a logical choice. You already put in brown sugar and cinnamon, which go great with pumpkin. Plus you are now putting vegetables in breakfast. That is always a win. Super fast breakfast that is good for you and delicious. Major win this time of year!

Pumpkin Oatmeal (Serves 3-4)

Pumpkin Oatmeal

2 cups old-fashioned oats (not instant)
¾ – 1 cup pumpkin puree
2 cups skim milk
2 cups water
cinnamon to taste (I use about ½ teaspoon)
¼-⅓ cup brown sugar

1. Combine all the ingredients in a saucepan over medium heat. Bring to a boil, then simmer for 5-7 minutes, per package instructions for your oats. Stir frequently.

Nutritional Information (Amount per serving):

Calories: 285
Protein: 10 g
Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 3 mg
Carbohydrates: 56 g
Fiber: 6 g
Sodium: 62 mg

Recipe notes: This is a very flexible recipe. Use more or less pumpkin, per your taste. You could use all milk, all water, etc. As for the sugar, I usually add about ¼ cup sugar to my regular oatmeal. I found the pumpkin had a strong taste that needed a little more sugar. You might start with ¼ cup, then add teaspoons in individual bowls for each person’s taste.

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Berry Banana Baked Oatmeal

Growing up, I hated cold cereal and oatmeal for breakfast. I feel sorry for my poor parents looking back. What kid hates eating cereal? I enjoy both immensely now, but I had to find my way. Now, I feed oatmeal to my family almost every day.

For oatmeal, I discovered I just don’t like dousing my oatmeal in milk like my parents did. So you would think this baked oatmeal would be a dream for me. I found eating it just like this was actually a little too far on the “thick and dry” spectrum for me. However, cooled off and eaten like granola over some Greek yogurt, I could eat an entire pan of this stuff.

This baked oatmeal comes together very quickly as far as hands on time. It’s perfect for a holiday morning, like Easter. Mix it up, throw it in the oven, then go enjoy hunting for eggs and trying to keep your kids from eating all of the candy before breakfast. It’s great for a get together too, since it can be served hot, warm, or cold.

Enjoy!

Berry Banana Baked Oatmeal (Serves 8)

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2 cups old-fashioned oats
¼ cup brown sugar
½ teaspoon baking soda
½ teaspoon ground cinnamon
1 egg
1 tablespoon peanut butter, optional
1 ½ cups skim milk
1 teaspoon vanilla extract
1 ½ cups berries, fresh or frozen
1 banana

1. Preheat oven to 350. Lightly coat a 9×13 baking dish with cooking spray.

2. Combine oats, brown sugar, soda, and cinnamon in a bowl. In a separate bowl, combine egg, peanut butter, milk, and vanilla. Mix dry ingredients with wet ingredients. Gently fold in berries and banana. Pour into prepared baking dish.

3. Bake for 30-35 minutes or until looks “set”. Serve hot, warm, or cold.

Nutritional Information (Amount per serving):

Calories: 166
Protein: 6 g
Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 24 mg
Carbohydrates: 30 g
Fiber: 3 g
Sodium: 120 mg

Recipe Notes: You can use whatever combinations of fruit you like. Apples, pears, and coconut come to mind as other great ideas to mix in. I liked the addition of peanut butter, but make sure you whisk it in well. I didn’t do the best job, so some bites tasted very peanut and others not at all. As I said above, if you don’t love this as is, try it cold over some yogurt. It’s the best parfait ever.

Recipe source: adapted from Six Sisters’ Stuff

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Overnight Oatmeal

In my last post, I discussed the importance of getting enough protein at breakfast and mentioned oatmeal as a protein-rich breakfast.  However, many people don’t want to cook in the morning or eat hot cereal in the summer.

Overnight oats are a great solution and are fast, simple, and endlessly versatile.  I will give you the basic recipe here plus three variations I have tried.  But you can change up the liquid, fruit, sweetener, and other mix-ins to make it yours.

If you are skeptical (like myself and my husband), don’t be afraid!  It kind of tastes like eating a parfait with less crunchy granola.  We actually don’t mind hot cereal in the summer (interpreted as we eat oatmeal about 5 days a week), but this provides a nice variation to our usual routine.

If you are starting to get ready for back-to-school, this could be a great breakfast to add to your repertoire. Prepping it the night before saves you time in the morning. Your kids can even eat it in the car (if you trust them). And a filling breakfast can help them focus at school.

Enjoy!

Overnight Oatmeal (Serves 1)

Basic Recipe:

½ cup dry rolled oats (NOT quick or instant oats)
½ cup liquid
½ tablespoon sweetener (more or less to taste)
Desired mix-ins

1. Mix oats, liquid, sweetener, and mix-ins in a sealable container. Place in fridge overnight. Stir again before eating, adding additional sweetener or mix-ins as desired.

Recipe notes: The liquid could be milk, juice, yogurt, soy milk, almond milk, etc. I probably wouldn’t sue water, but you could try it if you wanted. It doesn’t look like enough liquid, but it will be. I added more liquid because I was nervous, and I had soupy oatmeal in the morning. For a sweetener, I typically saw honey as I searched online. I’m sure traditional brown sugar for oatmeal would also work. If using a plain yogurt for your liquid, you might want to increase your sweetener amount. Most recipes I saw online said to put in seasonings at night, but add fruit/nuts/nut butters in the morning. I put everything in at night except for the chopped nuts, and it worked just fine.

Other mix-in ideas: cinnamon, chopped fresh fruit, berries (fresh or frozen), nut butter, chopped nuts, dried fruit

Here are my different concoctions. See the basic recipe for instructions.

Peach and Walnut Overnight Oatmeal (Serves 1)

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½ cup dry rolled oats
½ cup peach flavored, nonfat yogurt
½ tablespoon honey
½ teaspoon cinnamon
2 tablespoons chopped walnuts

Calories: 400
Protein: 14.6 g
Fat: 12 g
Saturated Fat: 1 g
Cholesterol: 2 mg
Carbohydrates: 62 g
Fiber: 6 g
Sodium: 74 mg

Blueberry Overnight Oatmeal (Serves 1)

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½ cup dry rolled oats
½ cup plain, nonfat Greek yogurt
1-2 tablespoons milk (optional to thin it out a little)
1 tablespoon honey
½ cup blueberries

Calories: 326
Protein: 17.5 g
Fat: 3 g
Saturated Fat: less than 1 g
Cholesterol: 6 mg
Carbohydrates: 60 g
Fiber: 6 g
Sodium: 45 mg

Strawberry Overnight Oatmeal (Serves 1)

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½ cup dry rolled oats
½ cup skim milk
½ tablespoon honey
½ teaspoon cinnamon
½ cup sliced strawberries

Calories: 257
Protein: 10 g
Fat: 3 g
Saturated Fat: less than 1 g
Cholesterol: 2 mg
Carbohydrates: 50 g
Fiber: 6.5 g
Sodium: 55 mg

Source: adapted from many sources online

Low-iodine adjustment:  Use juice or water for your liquid.

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Peanut Butter Banana Oatmeal Bars

After I had my baby, I discovered that I needed to snack more than I had previously.  I quickly got tired of my typical grab and go snacks, but I wouldn’t take the time to make something like a sandwich.  I found this recipe, and it hit the sweet spot.  A whole pan was quick and easy to make.  It was a tasty, healthy, and filling snack.  My husband says these look like I unwrapped a granola bar.  It does have a similar taste, only much softer.

Another great thing about this snack is it doesn’t have a lot of added sugar.  A recent study found that people who consumed 25% or more of their calories from added sugar were more than twice as likely to die from heart disease as those who consumed less than 10% of calories from added sugar.  This recipe has only 7 g of added sugar.  Compare that to a regular granola bar, which has 12 g of total sugar, which is predominately added sugar.

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Peanut Butter Banana Oatmeal Bars (makes 16 bars)

2 large bananas, ripe or overripe
3 cups dry oats
1/2 cup packed brown sugar
2 teaspoons baking powder
1 teaspoon salt
2 teaspoons ground cinnamon
2 teaspoons vanilla
1 cup skim milk
2 large eggs
1/2 cup peanut butter

1. Preheat oven to 350 degrees F. Lightly grease a 9×13 pan.

2. In a large bowl, mash bananas. (I usually just use my mixer.)

3. Add dry ingredients (oats through cinnamon) and lightly mix to combine.

4. Stir in vanilla, milk, and eggs.

5. Stir in peanut butter until combined.

6. Pour into prepared 9×13 pan and bake for 20-25 minutes, or until a knife inserted in the middle comes out mostly clean. Let cool completely. Cut into 16 bars.

Nutritional Information (Amount per bar)

Calories: 163
Protein: 5 g
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 24 g
Carbohydrates: 24 g
Fiber: 3 g
Sodium: 264 mg

Recipe notes: The original recipe called for quick oats and creamy peanut butter. I never have quick oats, and it works fine with regular oats. My bars do look more “oatey” than the original, so that may be the difference. I only buy chunky peanut butter, and I like the little bit of texture. The original suggested serving these with jam on top, which is tasty, but they are good on their own, too.

The original recipe called these “breakfast” bars.  I would think you’d need to eat 2 or 3 of these to make a filling breakfast. I prefer them as a snack.

Source: slightly adapted from letsdishrecipes.com

Low iodine adjustment:  I loved these as a snack on the low iodine diet.  Replace the brown sugar with regular sugar (most of 1/2 a cup) and a tablespoon or so of honey.  Use non-iodized salt.  Use water in the place of milk.  Use 3 egg whites in place of the whole eggs.  Use unsalted peanut butter.

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