3 Surprising New Recipes for Oatmeal
I really like oatmeal but…
…how many different ways can you eat it with fruit and nuts before you become bored, right? I recently discovered a new way to enjoy good ‘ole fashioned oats which has rekindled my love for this great whole grain—savory oats.
Yes, savory oatmeal, not sweet oatmeal. Sound yucky? I thought so too…at first. But now I’m in love again.
A good reason to get back to oatmeal for weight loss
If you’re trying to avoid those fattening mid-morning munchies, recent research has shown that good ole’ fashioned oatmeal for breakfast will keep you feeling full for hours. Study participants were less hungry over the next four hours after eating oatmeal compared to eating Honey Nut Cheerios. (J Am Coll Nutr 32: 272, 2013)
Try these 3 easy, one-serving Full Plate recipes below, and let us know what you think.
Greek Isle Oatmeal
Try this hearty dish bursting with the flavors of the Mediterranean for breakfast or dinner alike.
Ingredients
- 1/4 cup onion chopped
- 1 clove garlic minced
- 1 cup water
- 1/2 teaspoon oregano dried
- 3 tablespoons kalamata olives cut in 4 pieces
- 1/4 cup sun-dried tomatoes chopped, not packed in oil
- 1/2 cup oats old fashioned, rolled
- 1/2 cup spinach fresh, chopped
Directions
In a small saucepan, sauté the onions and garlic in a small amount of water until the onions are translucent.
Add the cup of water, stir, cover and bring to a boil.
Add the oats, oregano, olives and sun-dried tomatoes. Stir together briefly, reduce heat to medium-low, cover and simmer until the oatmeal is the desired consistency.
Briefly stir in chopped spinach until it wilts. Serve immediately.
Nutritional data
Yield: 1 Servings – Serving Size: Entire bowlCalories 330 | Fat 11g | Sodium 550mg | Total Carbs 50 | Dietary Fiber 8g | Protein 8g
Southwest Oatmeal
Southwestern oatmeal? You'll be surprised at how good it tastes.
Ingredients
- 1 teaspoon olive oil
- 1/4 cup onion chopped
- 1 clove garlic minced
- 1 cup water
- 1/2 cup oats old fashioned rolled oats
- 1/4 cup corn frozen
- 1/2 teaspoon chili powder
- 1/4 teaspoon salt
- 1/8 teaspoon Liquid Smoke
- 1 tablespoon lime juice
- 1/4 cup tomato chopped
- 1/4 cup avocado diced
2 tablespoons black beans rinsed and drained
Directions
In a small saucepan, sauté the onions and garlic in the olive oil until the onions are translucent.
Add the water, stir, cover and bring to a boil.
Add the oats, corn, chili powder, salt, liquid smoke and lime juice. Stir together briefly, reduce heat to medium-low, cover and simmer until the oatmeal is the desired consistency.
While the oatmeal is cooking, prepare the tomatoes, avocado and black beans.
When the oatmeal is done, put in a serving bowl, top with tomatoes, avocado and beans. Enjoy.
Nutritional data
Yield: 1 Servings – Serving Size: 1 bowl
Calories 340 | Fat 14g | Sodium 660mg | Total Carbs 50g | Dietary Fiber 10g | Protein 9g
Rosemary Veggie Oatmeal
Oatmeal with veggies in it? This recipe is perfect for fall.
Ingredients
- 1 teaspoon olive oil
- 1/4 cup onion chopped
- 1 clove garlic minced
- 1/2 cup portobello mushrooms sliced small
- 1.5 teaspoons rosemary fresh, chopped or 1/2 teaspoon dried
- 1 cup water
- 1/2 cup oats old fashioned, rolled
- 2 teaspoons soy sauce low sodium
- 1/8 teaspoon salt or to taste
- 1/2 cup kale fresh, chopped
- 1/2 cup zucchini chopped
- 1/4 cup great northern beans low sodium, rinsed and drained
Directions
In a small saucepan, sauté the onions, garlic, mushrooms and rosemary in the olive oil until the onions are translucent.
Add the water, stir, cover and bring to a boil.
Add the oats, soy sauce, salt, kale and zucchini. Stir together briefly, reduce heat to medium-low, cover and simmer until the oatmeal is the desired consistency.
Put in a serving bowl, top with beans and serve immediately.
Nutritional data
Yield: 1 Serving – Serving Size: 1 bowl
Calories 330 | Fat 8g | Sodium 820mg | Total Carbs 53g |Dietary Fiber 10g | Protein 15g
If just plain oatmeal will keep you satisfied for hours, think of what these yummy oatmeal recipes with added veggies and beans will do!
Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.
