Recipe: Power-Up Oatmeal

Oats are among the highest whole grains in fiber, making them a perfect go-to for your fiber fill-ups. And don't be fooled; getting enough fiber may be an old health rule by now, but it doesn't make it any less important than when it was first advocated by medical experts everywhere. Sadly, the average American gets only 15 grams of fiber in her day, when she should be getting 28 grams.

This does, in fact, make a huge difference in day-to-day health. Whole grains, which are an incredible source of much-needed fiber, provide:

• Better gut health:
better intestine function, less constipation and hemorrhoids. Your gut regulates a lot, too, so taking care of it is in your best interests. Additionally, high fiber foods tend to have better nutrients than the empty calories of white bread or pasta, for instance.

• Better heart health:
more fiber means lower blood cholesterol, which means a lower risk of heart disease. Fiber helps regulate the cholesterol in your body by picking up fats and bile salts, preventing them from reaching the blood stream.

• Lower risk of colon cancer:
another benefit of better gut health. By keeping your intestinal systems at their optimum, they’re less likely to run into issue.

Fewer calories absorbed: in one study done over a year, the decreased amount of calories in one subject was about 130. It doesn’t sound like much, but over a year’s time it added up to a difference of nine to ten pounds of weight loss. That's pretty impressive for just a simple switch.

Lower body weight: aside from the calorie factor, people who have higher fiber diets tend to stay fuller for longer. This means you’ll be snacking on chips or candy less throughout the day.

• Reduced risk of type 2 diabetes:
with the nutrients being better regulated in your system and an overall lower body weight, you stand a better chance of avoiding diabetes.

Luckily, if oatmeal has seemed boring and cliche to you, this recipe will make you fall in love with oatmeal all over again, using toppings that are a far cry from refined sugar or instant chemical ickiness. It will give you the energy you need to start your day on the best foot possible, as well as provide tip-top nutrition for long-term health benefits.


1 serving quick-cooking or old-fashioned rolled oats
1/2 cup blueberries
1 tablespoon sunflower seeds
1 tablespoon agave nectar


1. Prepare the oats according to the package directions.

2. Top with the blueberries and sunflower seeds.

3. Drizzle with the agave nectar.

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mcewenlee, posted on September 17, 2015

-steel cut oats (cooked)
-honey / agave
-mixed nuts
-dried fruit (cranberries, rasins)
-shredded coconut
-coconut milk

susan.hogan2211, posted on September 15, 2015

Hi there
I make pancakes - very simply by adding an egg and a wee bit of milk (I actually use almond milk). It makes a great batter. My favourite sides are mixed berries, a dash of coconut milk and at least a tablespoon of maple syrup. Heaven

MyMichele237, posted on September 15, 2014

Love your recipe! Like many others below, no matter what I mix in my oats I always add flax to really beef up the taste. Can't wait to read more from you, thank you for your work.

OmAmy, posted on September 12, 2014

Thanks, I always make oatmeal and love to put in goji berries,pumpkin seeds, hemp hearts and flax seeds. Also cranberries are great too!

lassyro, posted on September 12, 2014

I loved this recipe! It was a speedy and healthy start to my day and had wonderful taste with different textures.

Bubblyfish, posted on September 11, 2014

I love oatmeal especially combined with blueberries and coconut and it is my breakfast several days each week.

Cook the oats with 1 Tblsp shredded coconut and water. When cooked I add blueberries, 1 tsp maple syrup, 1 tblsp ground flax and 2 Tblsp natural yogurt. This makes a very creamy tasting oatmeal.

CherryBlossom, posted on September 10, 2014

This combo with eggs has been my staple for years, good reminders though :)

CherryBlossom, posted on September 10, 2014

This combo with eggs has been my staple for years, good reminders though :)

tani, posted on September 14, 2014

This reminds me! Oatmeal (or porrige as we call it!) is fantastic with a couple of egg whites cooked through it! Simply whisk and stir through. It cooks with the oats. Boosts the protein majorly, keeps calorie levels low and is sooo fulling. And delicious and eggy and creamy!

sweetyums, posted on September 10, 2014

Maybe with this recipe I will finally like oatmeal :) thanks!

bunnyjenn, posted on September 10, 2014

I like soaking chia seeds overnight and love adding it to smoothies and oatmeal like this one. Has omega 3 and 6 and has a lot of fibre too get your regularity going! Also I love hint of cinnamon! Just sprinkle some top :)

m.d.ratcliff, posted on September 10, 2014

Sounds awesome!

tinnageneve, posted on September 10, 2014

Love oatmeal but, is not agave nectar/syrup as bad as high fructose corn syrup (HFCS)?
Happy if not but after reading much about this did I swich to half a ripe banana for the sweetness or maple syrup.
Sugar is sugar if one is insulin sensitive, or am I wrong?
Thank you!

Chanito, posted on September 11, 2014

Yeah, I it's best to use more sweet fruit or honey. Agave nectar is basically high fructose too, don't use it as a healthy alternative unless it's unrefined (dark and dense). Same with maple syrup although this is sucrose instead of fructose so it's easier on the liver.

Moneeeq, posted on September 10, 2014

From what I understand it's controversial. I believe it depends on whether it's grown organically and how it's processed. That said, I try to steer clear of it myself and choose honey instead. I will use it sometimes if there are no other options.

tani, posted on September 14, 2014

No sweetner should really be required! Particularly if you use a good quality full fat organic milk full of nutrients. By having all that sugar with your oats you are turning a very good meal into a junkfoody one! Also, don't even bother with quick oats. More processed by machines means less work your body has to do to process it. Which in turn means you are hungrier faster. Ditch the dried fruit, honey agave and instead put some delicious nuts and seeds and a wee bit of fresh fruit on top!

lbruce, posted on September 10, 2014

You can eat oats on hot days too--just soak them in milk (I prefer Vanilla soy milk) for 10 minutes for "muesli." I like mine with a handful of walnuts, plenty of dried or fresh fruit, and a sprinkle of cinnamon--no sweetener needed! Writing from Southern California during a heatwave. :)

yogibear9, posted on September 10, 2014

Sounds delicious!

seansgirl88, posted on September 10, 2014

People don't realize that your gut is where your body absorbs those nutrients we all try so hard to take in. A healthy gut is crucial to proper absorption of Vitamins and Minerals. Steel cut oats are my favorite, but old fashioned oatmeal is great when I'm short on time.

Jennymarie, posted on September 10, 2014

It's a little chilly here too, I'm putting the oatmeal on!

Sarah8_2, posted on September 10, 2014

Nice break down on why to eat fiber.. Thank you! Can't wait to try the recipe!!!

sue9, posted on September 10, 2014

Thanks for the reminder to make this a part of my breakfast repertoire. I love adding walnuts or pecans too.

kskupien, posted on September 10, 2014

It's unseasonably cold today and this will be perfect!

lassyro, posted on September 10, 2014

I haven't had oatmeal in a long time! Good thing I happen to have all the ingredients. I'll have to make some this morning. Thanks for the little 'push' to have something different to start my day. :)

eleonela, posted on September 10, 2014

I almost always oatmeal in the morning and top it with different things

yogagrammie, posted on September 10, 2014

This sounds really good. I'll make more effort to get in my fiber!

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