Need an Easy, Oatmeal Recipe with Flavor?
Look no further. Who doesn’t love PB & J? I’ve created a healthy, oatmeal recipe that applies the yumminess and healthfulness of pb & j to breakfast. Awesome!
PB & J Oatmeal
Author: Angela Marinelli, M.S., M.Ed. – Nourishment Connection
Portion for a 2,000 Calorie Diet
- ½ cup rolled oats (steel cut will take longer to cook)
- 1 – 1¼ cups unsweetened non dairy milk, depending how creamy you like it (you can use rice, soy, almond milk, even low fat cow’s milk)
- 2 tsp natural, unsweetened peanut butter
- 1 cup blueberries
- Dash cinnamon
- Slight pinch salt
- Add 1 TBS Ground Flaxseed or chia seeds
- Put the soymilk in a small saucepan with the oatmeal and turn on medium to medium high heat.
- When the milk starts to a boil add the slight pinch of salt and lower the heat enough to bring the mixture to a simmer (usually medium to medium low).
- Stir the mixture as it simmers and thickens.
- After about 5 minutes on the heat, add the peanut butter, blueberries, and cinnamon.
- Stir and cook for another 1-3 minutes depending how thick you like your oatmeal and how cooked you want your fruit.
- You will need to adjust your heat to maintain a simmer. I cook mine about 8 minutes total, leaving a little liquid because the mixture will continue to thicken as it cools. The longer you cook the berries, the more of their sugar you will release, and the more of a “jam” they will be like as their pectin breaks down.
Other Sweetening Options: 2nd Best Option Add 2 tsp or less of: Unsweetened, all natural fruit preserves – Trader Joe’s sells a great one with NO ADDED SUGAR!! All fruit sweetened pear or apple butter Unsweetened applesauce 3rd Best Option As a last resort, add 1½ – 2 tsp or less of a low glycemic index sugar (quality, minimally processed agave nectar, maple syrup). Sweeter? If you are looking for more sweetness, add half of the berries closer to 3 minutes into the cooking time so that they have longer to cook, breaking down more of the sugars. Add the second half at 5 minutes. This will give you more of the sweet “jelly” component to your breakfast without having to add any sugar. You could even add them all at the 3 minute mark if you like. And if you still want it a little sweeter, adding a little unsweetened, all natural preserves or applesauce, or even a lower glycemic index sugar to your oatmeal is a much better breakfast option than a donut! Creamier? Cook with more milk for longer, increasing to a 2.5:1 milk to grain ratio. If you over-thicken it – all is not lost – you can simply add milk during the cooking process or even at the end and your oatmeal will loosen right up. Less Creamy, More Texture? Bring your milk to a boil first, add your pinch of salt, then add your oatmeal to the boiling liquid, then reduce to a simmer. Adding whole grains to the boiling liquid and then reducing to a simmer (including rice, quinoa, barley, etc.) always produces a drier, fluffier grain in the end. Bringing the grain to a boil with your liquid produces a creamier, starchier grain. I like my oatmeal creamy – you should eat it how you like it. There’s No Time!! Morning just too hectic? You can cook your oatmeal the night before, put it in the fridge, add 2-4 TBS of milk to it and reheat in the morning – or even at work – and you will be good to go. Copyright Nourishment Connection 2011