Can therapy Help Me?

21 Days of Delicious, Healthy Oatmeal

Oatmeal is perhaps one of the healthiest foods we can eat.  It helps us feel satisfied longer, keeps glucose (blood-sugar) levels in check and lower bad cholesterol.  It is high in fiber and low in fat.  It's inexpensive and can be prepared in a variety of ways.  No wonder oatmeal has been categorized into the "power foods" group.  (I call it Breakfast Therapy.)

But let's be honest.  Oatmeal can get a bit boring if we don't know how to dazzle it up. Here are some recipes to allow us to get all of those wonderful benefits listed above, yet avoid BOS, Boring Oatmeal Syndrome, a devastating condition where one loses all desire for oatmeal. We are going to solve that problem now by adding some variety and excitement.  (You can tell your friends you're sowing your wild oats.)

Make sure you eat a protein with your oatmeal everyday.  You can choose from items such as eggs, nuts, meat, or protein powder.

Choose old fashioned or steel cut oats over the quick cooking kind for the most health benefit.  Try not to use the little packets.  And, avoid the high-sugar/ flavored packets.

All recipes are based on 1/2 cup uncooked oats plus 1 cup water, except where indicated. The typical "oatmeal beginner" wants more sweetness than these recipes reflect.  If this applies to you, try using honey or pure maple syrup to start.  As you wean your taste buds off of sugary foods, you will need less and less sweetener for your oatmeal (and for your other foods, as well).

Day 1- Ginger Snap
1/2 - 1 tsp. Cinnamon
1/4 - 1/2 tsp. Ginger

Day 2- Blueberry Cream
1/4 c. Blueberries
1 tsp. Vanilla

Day 3- Don't Knock Over My Apple Cart
1/2 med. Apple, chopped (cooked in with oatmeal)
1/2 - 1 tsp. Cinnamon

Day 4- Banana Cream
1/2 med. Banana, sliced
1 tsp. Vanilla

Day 5- Oatmeal Blueberry Pancake 
1/2 cup uncooked oatmeal
1 egg
water
Mix ingredients to create a pancake batter and let sit for 3-5 minutes. Cook in a pan covered with non-fat spray or coconut oil.  Top with fresh berries.

Day 6- Peaches and Cream
1/2 med. Peach, sliced (or no sugar added cup-o-fruit)
1 tsp. Vanilla

Day 7- Pumpkin Spice 
1/4 - 1/2 cup unsweetened Canned Pumpkin
1/2 - 1 tsp. All Spice

Day 8- Apple Fritter 
1/2 cup uncooked oatmeal
1 egg
water
one apple, diced and cooked with cinnamon until tender

Mix first three ingredients to create a pancake batter and let sit for 3-5 minutes. Cook in a pan covered with non-fat spray or coconut oil.  Top with cooked apples.

Day 8- Banana Nut Bread
1/2 med. Banana, sliced
1 tsp. Vanilla 
1/2 - 1 tsp. Cinnamon
1/4 c. Walnuts

Day 9- Oatmeal Cookie
1/2 - 1 tsp. Cinnamon
1 tsp. Vanilla
1/4 c. Raisins
1/4 c. Walnuts

Day 10- Pecan Pie
1/2 - 1 tsp. Cinnamon
1 tsp. Vanilla
1/4 c. Raisins
1/4 c. Walnuts

Day 11- Orange- Blueberry 
1 individual serving cup of no sugar added mandarins, drained
1/4 c. blueberries

Day 12-Mango- Coconut 
1/4 c. Mango, diced
2 tsp. unsweetened Coconut flakes

Day 13- Peanut Butter Cookie
1/2 c. Peanut Butter
1 tsp. Vanilla

Day 14- Berry Bonanza
1/4 c. Blackberries
1/4 c. Blueberries
1/4 c. Raspberries

Day 15- Tropical Treat
1/4 c. Pineapple, diced and drained
1/4 med. sliced banana
2 tsp. unsweetened Coconut flakes

Day 16- Berry Delicious
1/4 c. Dried Cranberries
1/4 c. Blueberries
2 tsp. unsweetened Coconut flakes

Day 17- Pina Colada
1/4 c. Pineapple, diced and drained
1/4 c. Coconut milk or unsweetened flakes

Day 18- Banana Berry
1/4 med. Banana, sliced
1/4 c. Raspberries

Day 19- Carmel Banana 
1/4 tsp. Caramel flavoring
1/4 med. Banana, sliced
1/4 c. Pecans

Day 20- Orange- Berry Crunch
1/4 tsp. (or less) Orange extract or grated orange peel
1/4 c. Dried Cranberries
1/4 c. Almonds

Day 21- Try your own creation!
Mix and match any of the ingredients above- or any other ingredients you love. 

Yum!
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This information should not serve as a replacement for professional nutritional advice or therapy. Please contact your doctor and/or visit the Can Therapy Help Me page for more information.
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530-518-1406

Melinda Haynes, MA, LMFT
Licensed Marriage and Family Therapist
California lic. no. 102308
Serving Chico, Paradise, Oroville, Gridley 
​The persons depicted on this site are models.  Photos do not represent or guarantee results.
 
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