Cinnamon Oatmeal with Fruit and Nuts

Updated: February 20, 2019

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In this article

    In this article

      Written By Monica Straith

      About the Author

      Monica is AlgaeCal’s Content Marketing Coordinator. She completed her studies at The University of Wisconsin-Madison where she received a B.S. degree in Life Sciences Communication and a B.A. degree in Sociology. She also received certificates in Digital Studies and Leadership. Monica was an elite athlete and represented Canada numerous times with the Canadian Women’s National Soccer Team. Monica now uses her background in athletics and health to write for AlgaeCal. In her spare time she loves to workout, practice yoga and binge on Netflix shows!

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      According to a 2008 survey by Decision Analyst, Americans believe that oatmeal is the fourth healthiest food from a list of 70 foods and beverages. (Whole-grains, broccoli, and bananas round out the top three).(1)

      So are you incorporating this breakfast, or snack choice, into your diet?

      Whether you eat regular oats or steel cut oats, you will be getting a powerhouse of nutrition and benefits. For instance, foods rich in soluble fiber, like oatmeal, have been linked to good heart health by reducing blood pressure.(2) Oatmeal also contains calcium and potassium which are known to be beneficial for bone health. And it doesn’t stop there! Oatmeal is a low glycemic food, meaning that it doesn’t cause major blood sugar spikes. Plus, it’s also been shown to relieve stress.

      Cinnamon Oatmeal with fresh fruit

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      Cinnamon Oatmeal Breakfast Recipe

      Jazz up your oatmeal with antioxidant-boosting cinnamon, chopped nuts, and fresh fruit for a fast and easy meal.
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      Prep Time 10 minutes
      Course Breakfast, Snack
      Servings 2 servings
      Calories 276 kcal

      Ingredients
        

      • 1 cup oats (or steel cut)
      • 1/4 cup almond milk, oat milk or coconut milk
      • 1 tsp cinnamon
      • 1/8 cup walnuts chopped
      • 1/8 cup almonds chopped
      • 1/4 cup blueberries
      • 1/4 cup strawberries chopped

      Instructions
       

      • Make oats to the package directions.
      • Stir in cinnamon and 1/4 cup of milk at the end.
      • Top your oatmeal with the chopped walnuts, almonds, and fresh fruit.
      • Enjoy!

      Nutrition

      Calories: 276kcalCarbohydrates: 35gProtein: 8gFat: 12gSaturated Fat: 1gSodium: 43mgPotassium: 269mgFiber: 7gSugar: 3gVitamin C: 12.4mgCalcium: 102mgIron: 2.4mg
      Tried this recipe?Let us know how it was!

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      Sources:

      1. businesswire.com/news/home/20080220006151/en/Americans-Grains-Healthiest-Foods-Decision-Analyst-Study#.VSbsA5NSLGA
      2. Liu S, Stampfer MJ, Hu FB, Giovannucci E, Rimm E, Manson JE, Hennekens CH, Willett WC. Whole-grain consumption and risk of coronary heart disease: results from the Nurses’ Health Study. Am J Clin Nutr. 1999 Sep;70(3):412-9.

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      1. patricia

        July 13, 2016 , 5:31 am

        i cook Bob’s Red Mill Gluten free oats and just add 1/2 of blueberries or sometimes other ripe berries. I cut a dried prune up small for a tiny bit of sweetness if I feel I need that. add a few chopped walnuts if i want chronic instead.
        my alternate breakfast is a banana with almond butter and 1/2 cup blueberries if in season. In fall Apples with almond butter is delicious.

      2. patricia

        July 13, 2016 , 5:33 am

        Haha I meant CRUNCH in the comment above. Sorry I didn’t proof read and steel correct got me!

      3. Sue

        July 13, 2016 , 6:20 am

        I use Bobs Red Mill extra thick Rolled Oats. Skip the water and prepare with 1 cup of unsweetened vanilla almond milk. I add whatever fruit is available, usually banana, and top with cinnamon, raw pumpkin seeds and plain yogurt.

      4. Monica

        July 20, 2016 , 12:38 am

        Hi Sue,

        I use Bob’s Red Mill brand, too :). Good tip to use almond milk instead of water during preparation. Will definitely try this next time!

        – Monica @ AlgaeCal

      5. Lowana

        July 13, 2016 , 6:24 am

        Great to hear your good news..Winter and Summer, day 1, I have rolled oats lightly cooked, then a dessertspoon of honey, a good sprinkle of cinnamon and covered with almond milk, so I’m already half way there. Day 2 I have buckwheat topped with honey and cinnamon and oat milk and day 3 I have 2 gluten free weetbix with the same toppings and almond milk..so I shall just add the fruit and nuts.

      6. Monica

        July 20, 2016 , 12:39 am

        Thanks for sharing, Lowana!

        Sounds delicious!

        – Monica @ AlgaeCal

      7. Eleanor

        July 14, 2016 , 2:19 am

        Great idea reminding us of the humble oats,,,
        I have 3 slices of 100% wholemeal bread with dairy free butter and no sugar fruit spread,,, and cuppa
        I don’t take me algaecal until 2 hours later because of the phytic acid in grains,,,well that’s what I’ve read not sure how true it is,,, would appreciate any advice on this
        Eleanor

      8. Monica

        July 20, 2016 , 12:54 am

        Hi Eleanor,

        Great question about phytic acid and AlgaeCal. It’s true that phytic acid in whole grains, nuts, and legumes impairs absorption of minerals such as iron and zinc – and to a lesser extent, calcium. (http://onlinelibrary.wiley.com/doi/10.1046/j.1365-2621.2002.00618.x/abstract) To reduce phytic acid in your foods, you can soak, sprout or ferment these food products. For example, sprouting, soaking and fermenting quinoa can reduce the phytic acid content by 98%! (http://www.ncbi.nlm.nih.gov/pubmed/10627836)

        It sounds like what you’re doing now (taking AlgaeCal 2 hours later) is working for you. And as long as you are getting your daily dose of AlgaeCal, there’s no reason you should change your routine 🙂

        Hope this helps!

        – Monica @ AlgaeCal

      Written By Monica Straith

      About the Author

      Monica is AlgaeCal’s Content Marketing Coordinator. She completed her studies at The University of Wisconsin-Madison where she received a B.S. degree in Life Sciences Communication and a B.A. degree in Sociology. She also received certificates in Digital Studies and Leadership. Monica was an elite athlete and represented Canada numerous times with the Canadian Women’s National Soccer Team. Monica now uses her background in athletics and health to write for AlgaeCal. In her spare time she loves to workout, practice yoga and binge on Netflix shows!

      This article features advice based on cutting-edge research from our industry experts to give you the best possible information to support your bone-building journey.

      Lara Pizzorno
      MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
      Dr. Liz Lipski
      PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
      Dr. Emma Gasinski
      PT, DPT, RYT - Physical therapist and certified yoga teacher with a Doctorate in Physical Therapy from Rocky Mountain University of Health Professionals,
      Dr. Lawrence (Larry) A. May
      MD, FACP, Harvard Medical School Graduate, Physician, Author, Public Speaker - Doctor of Internal Medicine at Providence Cedars-Sinai Tarzana Medical Center and author of several articles and books, including the widely utilized and best selling medical textbook Primary Care Medicine,
      About Our Bone Health Alliance Team

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