Happy Fall Y’All!  The leaves are turning and the days are cooler.  It’s the perfect time for oatmeal for breakfast … or lunch or even a simple supper if you know how to prepare it and revel in its delicious goodness. Did you know that McDonalds serves oatmeal all day long? It’s a wonderfully healthy and yummy option that I usually order when everyone else is ordering burgers and fries. So take that, Big Mac!  Even McDonald’s oatmeal has 5 grams of fiber and two full servings of whole-grain oats. 

As our health thrives (I’m 67 and my husband is 70) and we enjoy abundant energy, we’re beginning to think our daily oatmeal might be playing a part and is worth talking about. If you’re not enjoying oatmeal often, the information and recipe ideas below confirm it as a rockstar in the food world for taste and nutrition! Oatmeal is, as an old friend used to say with gusto to her children, “Nutritious, delicious and makes you feel ambitious!”

Please note that the instant “packets” are processed to include flavoring and sweetening. They have practically ZERO nutritional value. We’re talking the real stuff in this article, cooked from scratch — although it only takes 5-8 minutes on the stove.

Years ago, when I was a Weight Watchers leader in Virginia, I shared some of the health information and tips on making it truly delicious.  A member told me several months later that with these tips, her teen-aged daughter and her friends had adopted oatmeal as their favorite after-school snack!

Our own favorite specialty oatmeal is from a popular chain in Utah called “Kneaders.” We think we’ve mastered (and even improved) their recipe that I’ve included below.

Kneaders oatmeal is marvelous and cooked from scratch to serve throughout their morning breakfast hours. Their options are banana walnut, cranberry pecan or plain. We punch up the nutrition and flavor satisfaction at home with ch-ch-ch chia seeds and pumpkin seeds that are raw and unsalted. They are easy to find at the grocery or health food store. Just make sure they’re not roasted or have a lot of other processing or salt.


To start with, it tastes so delicious every day (almost like a dessert) and holds us for hours. It only takes 5-8 minutes to cook. A large container costs less than $3 and has 30 servings, compared to cold cereal that costs more than twice as much per serving. For those reasons alone it’s a great breakfast.

Now you history buffs, take note! There’s come cool stuff here:

There is little solid evidence about the first record of oatmeal being consumed. Archaeological studies have found references to oats dating as far back as 2,000 B.C.   However, these oats were not likely consumed in the same way we eat them today. After 2,000 years of cultivation, oats were finally brought to Europe.

The Romans and Greeks considered oats to be a rancid form of wheat, which is why so many nations believed oatmeal to be more suited as animal feed. For a time, oats were considered to be weeds!

Before oatmeal became a popular breakfast cereal or baking ingredient, oats were most likely used for medicinal purposes. Eventually oatmeal became popular as a breakfast food in Germany, Ireland Scotland and Scandinavia.

Oatmeal became so common in Scotland that households had ‘porridge drawers. They’d store porridge so that it could solidify and be eaten as an oatmeal bar. (The was probably the forerunner to the popular granola bars we have now.)  The Scottish eventually brought oats to North America in the 17th century

After doing a little research on oatmeal, I’m beginning to think I could write a book rather than an article! I’m summarizing some of the fascinating information below and providing a link at the bottom of the article for even more fascinating health info.

Here is just a little bit of what Oatmeal does for us:

Rich In Antioxidants

Oatmeal is full of antioxidants, which are designed to keep your body healthy. Antioxidants are essential to a healthy diet.

They protect the body from harmful molecules called free radicals (or oxidants). These antioxidants contain many different vitamins and minerals (such as vitamins E and C and the mineral selenium to name a few.

Relieves Constipation

Fiber is essential for getting things moving in your intestines. The insoluble fiber found in oatmeal will absorb water that will then swell the trapped stool. Once the stool is swollen with water, it will become soft and easier to pass. What’s not to appreciate with that?

May Help Prevent Diabetes

Oats are high in fiber and studies show that a high-fiber diet may reduce your risk of diabetes by over 30%.

Rich in Protein
For those of us who have chosen a whole food, plant-based way of life, we are often asked “how do you get your protein?” Oatmeal, take a bow!

Protein is essential for a healthy human body for nails, hair, bone, skin, blood and muscles. It assists every single cell in the body. One cup of dry oatmeal contains 12 grams of protein, which makes it a perfect addition to your diet.

Raising the Bar

While oatmeal is awesome just by itself with fresh fruit or nuts, we’ve pushed it to a higher level with a daily tablespoon of pumpkin seeds and ch-ch-ch chia seeds.  (Scroll down for more on this treasure.) The important thing is that the nuts or seeds you add are raw and unsalted

Pumpkin Seeds

Pumpkin seeds are little tiny heroes! Here are nine top health benefits of pumpkin seeds.

  • Heart Healthy Magnesium. …
  • Zinc for Immune Support. …
  • Plant-Based Omega-3 Fats. …
  • Prostate Health. …
  • Anti-Diabetic Effects. …
  • Benefits for Postmenopausal Women. …
  • Heart and Liver Health. …
  • Tryptophan for Restful Sleep.

Plus, pumpkin seeds taste great! mixed into your oatmeal. That little chewy crunch is awesome.

Chia Seeds (Ch-Ch-Ch CHIA!)

Who doesn’t remember the Chia pet commercials?  What a catchy jingle!  Somebody made a fortune on that, but the real fortune is for your health when you eat them!

Chia seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol, that protects against heart attack and stroke!  They are good for aging and skin (Hello!) and for heart health too.

Like oatmeal, they’ve got a cool history as well.  In the Mayan language, “chia” means “strength.”   

In ancient times, chia seeds were grown in Mexico.   The seeds were so prized for their medicinal properties and nutritional value that they were used for money and in bartering. Chia seeds were known as “runners’ food” because runners and warriors would use them as fuel while running long distances or during battle.  Aztec warriors ate chia seeds to give them high energy and endurance. They said just one spoonful of chia could sustain them for 24 hours.

The chia seed is nutrient-dense and is loaded with energy-boosting power.

Snap to current times.  Recent research on chia seeds proves they support healthy skin, reduce signs of aging, nurture the heart and digestive system, build stronger bones and muscles.  They’ve even been linked to helping reverse diabetes!

For those of us who enjoy a whole-food plant-based eating plan, chia seeds are an excellent source of protein.
A detailed article is linked below.

Bob and Carolyn’s Hearty, Delicious Oatmeal

Years ago, before we gave up cow’s milk, we used that and sweetened our oatmeal with (gulp) sweetened condensed milk and sweetened coconut. Yikes!!! It was more a dessert than anything and a splurge on Saturday mornings. We’ve made lots of changes so that now it is so healthy we fix it often.  It’s still delicious enough to feel like a splurge.

The trick to it not turning into a gummy, gluey product is to stir as little as possible.  Turning down the heat will allow you to do this, once it barely comes to a boil. 

For two generous servings:

1 1/2 cups almond milk
3/4 cups water
3/4 cups old fashioned oatmeal
1/4 cup “Bob’s Red Mill Museli”  (Buy this in the baking section or grains section in the grocery store.)

In a medium saucepan, bring all ingredients to a gentle boil on the stove top and immediately turn down to a simmer for a bit to thicken. Stir as little as possible, just enough to keep it from sticking to the pan.

Serve with 1 Tablespoon chia seeds +1 Tablespoon raw pumpkin seeds,

Then add your walnuts, raisins, unsweetened coconut and whatever else makes your day!

Our favorite healthy sweetener from the health food store is “Sucanat.” You can also order it on Amazon.  Unlike refined and processed white cane sugar and brown cane sugar, but similar to panela and muscovado, Sucanat retains its molasses content.  That flavor is perfect on oatmeal!

I don’t know about you, but I’m hungry for my bowl of oatmeal and headed off to the kitchen to make some right now. Isn’t our Heavenly Father wonderful? It’s fun to make the most nutritious foods our most delicious foods!

30 Evidence-Based Benefits of Oatmeal CLICK HERE
USE LINK: https://www.well-beingsecrets.com/health-benefits-of-oatmeal/
For more information on chia seeds, CLICK HERE
USE LINK: https://draxe.com/nutrition/chia-seeds-benefits-side-effects/

Carolyn Allen is the Author of 60 Seconds to Weight Loss Success, One Minute Inspirations to Change Your Thinking, Your Weight and Your Life. She has been providing mental and spiritual approaches for weight loss success both online and in the Washington, DC community since 1999 presenting for Weight Watchers, First Class, Fairfax County Adult Education and other community groups. She and her husband, Bob, are happy empty nesters and grandparents in Sandy, Utah where they center their online business for Meridian’s amazing herbal detox. CLICK HERE TO LEARN MORE