UPDATED FEBRUARY 2024: Recipe has been updated.
This recipe for The Best Oatmeal Raisin Cookie Oatmeal has been adapted over the last five years. It's a meal I make every week and have been able to tweak to almost perfection.
On cold mornings or evenings, it's enjoyable to stand over the stove stirring the oats and smelling the warm aromas of cinnamon and almond butter. Oatmeal is a hearty breakfast that keeps me feeling satisfied until lunch.
I love the fact that it has no added sugar, is high in protein, can be made in 15 minutes, and scaled up easily for the number of people being served.
It also stores well in the refrigerator overnight and by adding a bit of water, can be reheated in the microwave for 2 minutes to a better consistency than how it started.
Nutrition of Oatmeal Raisin Cookie Oatmeal
No added sugar, but lots of healthy fats. Despite wanting a treat when I initially invented this recipe, this Oatmeal Raisin Cookie Oatmeal actually turned out to be quite nutritious.
Here's why:
Nutrition of Oats
Whole grain oats can help lower LDL blood cholesterol. According to a 2021 scientific review in the journal Foods, the beta-glucan – a soluble fiber- tells the liver to pull LDL cholesterol out of the blood. Then, it binds to some of the cholesterol in the gut, keeping it from ever reaching the bloodstream. (6)
The FDA approved Quaker Oats' health claim that "3 grams of this beneficial fiber daily as part of a diet low in saturated fat and cholesterol may help reduce the risk of heart disease. One bowl of oatmeal provides 2 of those 3 grams." (1)
The review also determined that oats can prevent blood sugar and insulin from spiking after eating them. Oats are considered an anti-diabetic food. (6)
In addition, oat consumption may help prevent diseases such as atherosclerosis, dermatitis, and some forms of cancer. (6)
Heath Benefits of Spices
The spices- cinnamon, ginger, and cayenne- are constantly being studied for their health benefits. So far, what we know is that ginger contains gomgerol and shogaol. They both aid in pain relief and decrease inflammation. (2)
Studies on cayenne suggest that its capsaicin component may help in the prevention and healing of gastric ulcers, be cardio protective, and prevent cholesterol gallstones. (3)
Nutrition of Dried Fruit, Nuts, and Seeds
The raisins contributed a half serving of fruit.
Flaxseed and walnuts, which are both rich in omega-3s (4,5), provide a total of 3g of omega-3s to this dish. These polyunsaturated fatty acids (PUFAs) are beneficial to the brain and cardiovascular system.
All of this was cooked in almond milk enriched with calcium and vitamin D. Calcium and vitamin D are contributors to not only bone health, but also immunity, muscle contractions, and the heart.
Finally, this is a protein-rich, plant-based, vegan meal. Each bowl of oatmeal contains 20g of protein!
But health aside, the oatmeal tastes like an oatmeal raisin cookie!
Recipe for Oatmeal Raisin Cookie Oatmeal:
Yield: 1 serving
Time: 15 minutes
UPDATED FEBRUARY 2024: Old fashioned or rolled oats offer the best combination of texture and nutrition. Recipe has been updated.
Ingredients
2/3 cup unsweetened almond milk (or your preferred milk)
1/2 cup old fashioned or rolled oats
1 Tbsp flaxseed
2 tsp cinnamon
1/2 tsp ginger
pinch of cayenne pepper
2 Tbsp unsweetened almond butter (leave out for nut-free version)
2 Tbsp walnuts (leave out if making as a "soft food" or nut-free)
2 Tbsp raisins (leave out if making as a "soft food")
Optional: garnish with unsweetened coconut flakes (leave out for nut-free version)
Directions
Heat almond milk in a pot over medium heat and stir in oats.
Add flaxseed, cinnamon, ginger, and cayenne and stir well with a rubber spatula.
Add almond butter and stir well.
Add walnuts and raisins and stir well.
Once all ingredients are combined well and oatmeal reaches your desired consistency (about 15 minutes), turn off heat and transfer to a bowl. Enjoy!
Nutrition per serving: 20g protein; 0g added sugar
References
(1) The Quaker Oats Company. (2020). Old fashioned and quick oats. Quakeroats.com https://www.quakeroats.com/products/hot-cereals/old-fashioned-oats
(2) University of Rochester Medical Center. (2020). Health encyclopedia: Ginger. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Ginger
(3) Srinivasan, K. (2016). Biological activities of red pepper (capsicum annuum) and its pungent principle capsaicin: A review. Critical Reviews of Food and Science Nutrition, 56(9):1488-500. doi: 10.1080/10408398.2013.772090.
(4) Zeratsky, K. (2019). Does ground flaxseed have more health benefits than whole flaxseed? MayoClinic.org. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354
(5) Guasch-Ferré, M., Li, J., Hu, F.B., Salas-Salvadó, J., Tobias, D.K. (2018). Effects of walnut consumption on blood lipids and other cardiovascular risk factors: An updated meta-analysis and systematic review of controlled trials. The American Journal of Clinical Nutrition, 108(1),174–187. https://doi.org/10.1093/ajcn/nqy091
(6) Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021; 10(11):2591. https://doi.org/10.3390/foods10112591