Helping you prepare healthy foods in a hurry

Alice Henneman, MS, Registered Dietitian and Extension Educator
University of Nebraska Cooperative Extension in Lancaster County

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A "Nutritionally Hot" Recipe for Oatmeal

A steaming hot bowl of oatmeal provides a delicious - and healthy - start to a day. Eating oats may help protect against high blood cholesterol, diabetes, high blood pressure and obesity.

oatmeal

Here are three ideas to boost the nutrition further:

Make oatmeal with calcium-rich milk instead of water. Follow the same directions given for water, just use milk instead.

Kick the nutrition up another notch by serving oatmeal with antioxidant-rich berries, either fresh or frozen. Quickly thaw frozen berries and cool the oatmeal at same time by tossing the berries directly into each dish of hot oatmeal.
Sprinkle oatmeal with cinnamon for sweetness and possible health benefits. Cinnamon is one of the sweeter spices and adds flavor without calories. With a dusting of cinnamon, a smaller amount or perhaps none at all of caloric sweeteners may be needed.

Some research indicates as little as one fourth teaspoon to one half teaspoon of cinnamon a day may help lower blood sugar, cholesterol and triglycerides. it also may improve insulin function, especially in people with type 2 diabetes. Large doses, however, could be harmful. If you're under treatment for high blood sugar, check with your healthcare provider before self-treating yourself with cinnamon as it could affect the level of medications you need.

Ever wonder about the difference between the different types of oatmeal?

"Instant" oatmeal may have salt added to it--check the "Nutrition Facts" label if reducing dietary sodium is important for you.
"Quick" or "quick-cooking" oatmeal will take slightly longer to cook than instant versions. It is usually made without added salt--check the "Nutrition Facts" label for sodium.
"Old-fashioned" oats take longer to cook than instant and quick/quick-cooking oats and also are usually made without salt.

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Developed By:

Alice C. Henneman, MS, RD
Extension Educator
University of Nebraska
Cooperative Extension in Lancaster County

Fax: (402) 441-7148
Phone: (402) 441-7180
E-Mail: ahenneman1@unl.edu
Web site: lancaster.unl.edu/food

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Use of commercial and trade names does not imply approval or constitute endorsement by the University of Nebraska Cooperative Extension. Nor is criticism implied of products not mentioned.

For more information about preparing healthy meals, contact your local University of Nebraska Cooperative Extension Office; for the location of the office nearest you, click here. For a listing of Cooperative Extension Offices throughout the United States, click here.

Address: 444 Cherrycreek Road, Lincoln, NE 68528-1507, Phone: 402-441-7180

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