Today I’m sharing the art of makingoatmeal with spiced berries you may want to eat every day.
Full disclosure: I was not a huge fan until I started eating oatmeal this way. The spoonfuls felt a bit gelatinous, and the flavor was on the bland side. Then after my studies in Ayurveda, I learned to spice it up.
Growing up, I recall snow days where we would have small packets of flavored oatmeal. And I would see the lonely unflavored oatmeal remaining in the box until my brother or I had no other options; however, then we would heap brown sugar on top.
Probably not ideal to have equal parts oatmeal and brown sugar, so here is a workaround full of flavor and color that might entice the pickiest of young eaters.
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Add Flavors Rich in Phytonutrients to this Oatmeal with Spiced Berries
Here are some fun facts about oatmeal.
Frozen berries are a great option, and organic berries can be found affordably at Costco.
1/2 cup of dry rolled oats has 4 grams of fiber, and when you add the chia, hemp, and flax, this is sure to provide beneficial soluble fiber that feeds our gut microbiome and calculated fiber for 1 cup of this cooked would be almost 7 grams!!!
If you are using dried turmeric, you can decrease it to 1/4 tsp though I would encourage you to find fresh as it has such a great flavor. Many supermarkets carry it near to ginger root.
Toppings for Your Oatmeal with Spiced Berries
Toppings for this delicious oatmeal can be up to your imagination.
Add on top any combination of nuts, seeds, and berries. This one is topped with pistachio, rose, and hemp.
You can grind them together close to the time you plan to use them. They add an additional nutritional value and I just love the color that dried rose petals give to meals.
Explore the Recipe for Oatmeal with Spiced Berries:
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Create the nutrient dense, colorful version of oatmeal that incorporates berries.
Ingredients
Scale
1/2 cup steel-cut or rolled oatmeal
1 tbsp hemp
1 tbsp ground flax
1 tbsp chia
1 1/2 up to 2 cups water
1/2 tsp cinnamon
1/4 tsp cardamom
3/4 cup fresh/frozen berries
1/2 tsp fresh grated ginger
1/2 tsp fresh grated turmeric
Instructions
Combine oatmeal, chia, hemp, ground flax, and water and cook until soft. Depending on the type of oat can be as soon as 5 min up to 20 min.
In a separate pan, add berries, grated turmeric and ginger, and 1/2 cup water and cook for 5-7 minutes until mushy. Can mash them at this point and add on top of the oatmeal. I like to keep this liquid thin as it permeates through the whole bowl.
Toppings
Add on top any combination of nuts, seeds, and berries. This one is topped with pistachio, rose, and hemp.
Prep Time:5 minutes
Cook Time:15 minutes
Category:Breakfast
Cuisine:American
Nutrition
Calories:275
Sugar:5
Sodium:3
Fat:12
Saturated Fat:1
Carbohydrates:36
Fiber:7
Protein:7
Check out the Video Tutorial on How to Make Oatmeal with Spiced Berries:
I have been enjoying making videos of the meals that I love and have been sharing them on IG. If you are on IG, check out the live preview here. Tag me if you make this dish. I would love to see your version!
Having the right supplies makes being in the kitchen easier. Click below to explore some of my favorite gourmet supplies that are going to increase your wow factor on things you create.
Who am I??
Looking to make a positive change in your life and community? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. Dr. Khalsa has dedicated her career to promoting long-term vitality through the choices we make every day. She is an expert in Ayurveda and plant-based nutrition. She particularly works with physicians to explore how to create time for self-care. Take the first step towards a healthier, happier future, and contact Dr. Siri Chand Khalsa today. In conclusion, let’s create a better world together through mindful living. Study Ayurveda with Dr. Khalsa. Learn more here.
What is Seasonal Eating?
The role of local and/or seasonal eating is one that I am particularly interested in. I believe the connection to seasonal living builds a steady and essential connection to nature. Fortunately for me, it is not just my opinion; scientific data exists to explore this notion.
Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and a reduction of environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.
References
Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024
In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.
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*Please note as an amazon affiliate, I earn from qualifying purchases which means I will receive a small fee if you purchase them. I have only included things I truly use. This post is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go here.
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