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Home » Oatmeal with Berries and Nuts

Oatmeal with Berries and Nuts

May 30, 2015 By Diane Smith Leave a Comment

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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Although oatmeal is a simple breakfast staple, it’s one that I eat a few times a week because it’s so full of plant-based goodness – and it’s heart-healthy, too.

Oats are naturally gluten-free, are low in fat, high in protein and have soluble fiber that keeps your gut bacteria happy and your cholesterol down. Oats also contain a beautiful bounty of minerals like manganese, selenium, phosphorus, fiber, magnesium, and zinc.

Oatmeal with Berries

Flaxseeds, chia seeds, and walnuts add omega 3 fatty acids and would make for great add-ins.

And berries like raspberries and blueberries are a superfood and add a fresh nutrient-packed punch with cancer preventing and brain protective antioxidants.

The walnuts and a pinch of cinnamon for added brain boost make this the perfect way to start your morning!

Top it off with soy yogurt or your favorite nut milk and your belly will thank you. After all, our health starts in the gut, so we must fuel up with the cleanest, most nourishing foods! This yummy meal keeps me full for hours!

Oatmeal with Berries

There are so many variations in how you can top your oatmeal. The add-ins are what make this dish. You can add peanut or almond butter, bananas, pears, apples, and even raw chocolate for a more decadent treat! 

Add a tablespoon of cacao for extra antioxidants and better arterial function, see NutritionFacts.org video, “Dark Chocolate and Artery Function,” for more.

Oatmeal is a wonderful way for your body to receive quick and simple nourishment, which makes it a really great pre or post workout snack for under 150 calories.

Keep your taste-buds satisfied with plant-based breakfast recipes:

  • Overnight Chia Oats
  • Peach Crisp with Oats
  • Pumpkin Pancakes
  • Mashed Potato Pancakes
  • Carrot Chia Pudding

If you are craving something more like a cookie or cake, you can make your oatmeal, throw in some raisins and then bake them into little muffins or on a cookie sheet for oatmeal cookies; they store in your fridge for about a week and they are perfect for when you are on the go!

I’d love to hear your feedback in the comments below for this Oatmeal with Berries recipe! If you have a photo, post it on my Instagram Page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!


This recipe is Certified Plantricious because it meets the following guidelines.

"Cooking with Certified Plantricious Guidelines" seal

The Trusted Seal for
Plant-Based Nutrition

  • Must be whole food plant-based, contains no animal products
  • May be minimally processed
  • No added oil
  • No added sugars
  • No artificial additives or preservatives
  • Sodium (mg) to Calories ratio, 1 ≤ 1
  • Total Fiber to Calories, 2g ≥ 100 calories

oatmeal with berries and nuts
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4.55 from 22 votes
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Oatmeal with Berries and Nuts

Oats are naturally gluten-free, are low in fat, high in protein and have soluble fiber that keeps your gut bacteria happy and your cholesterol down. This easy-to-make meal is great for breakfast or even an after dinner snack.
Prep Time5 minutes mins
Cook Time10 minutes mins
Total Time15 minutes mins
Servings: 2 people

Equipment

  • Stainless Steel Pot Set

Ingredients

  • 3/4 cup old-fashioned rolled oats
  • 1 1/2 cups water
  • 2 tbsp ground flaxseeds
  • 1 tbsp chia seeds
  • 1/4 tsp salt
  • 1 cup organic berries I often used frozen
  • 1/4 cup walnuts or mixed nuts
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Instructions

  • Bring 1 1/2 cups water, oatmeal, ground flax, chia seeds, and salt to a boil.
  • Turn down the heat and simmer for about 7-10 minutes until the water if evaporated and the oatmeal soft.
  • Chop berries into bite-sized pieces.
  • Serve oatmeal topped with the berries and nuts with soy yogurt or nut milk.

Notes

*I recommend using Ceylon cinnamon, which has a sweeter, more delicate flavor, because the most common cinnamon, cassia, contains coumarin, a naturally occurring compound that may be toxic to the liver at doses of 1 teaspoon per day for adults and 1/4 teaspoon for children a few times a week. See reference from nutritionfacts.org.

Nutrition

Nutrition Facts
Oatmeal with Berries and Nuts
Amount per Serving
Calories
313
% Daily Value*
Fat
 
14.9
g
23
%
Saturated Fat
 
1.8
g
11
%
Cholesterol
 
0
mg
0
%
Sodium
 
12
mg
1
%
Carbohydrates
 
35.3
g
12
%
Fiber
 
11.9
g
50
%
Sugar
 
2.6
g
3
%
Protein
 
8.8
g
18
%
Vitamin A
 
0
IU
0
%
Vitamin C
 
23.1
mg
28
%
Calcium
 
110
mg
11
%
Iron
 
2.9
mg
16
%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.
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