Now that’s it’s cooling down, you may be craving something warm and comforting for breakfast these days instead of smoothies or cold cereal. So I decided to make up one of Dr. Fuhrman’s (author of Eat To Live and Super Immunity) ultra healthy nutritarian breakfast oatmeal recipes.
This is ultra healthy because it contains zero processed ingredients and zero sugar or sweetener. It relies on whole foods for fibre and nutrition and naturally sweet fruit for flavor. It’s got healthy omega 3’s in the form of walnuts and fresh ground flax seed (which I use my coffee grinder for) .
I whipped this up and it was a nice change from the same old oatmeal. If you prefer steel cut oats instead you can definitely use those for the base and then just add the fruit and nut toppings to it. (I often make steel cut oats in my rice cooker for a no fuss breakfast.)
I used a little more cinnamon than in the recipe because I just love my ceylon cinnamon. It’s a delicious sweet variety that tastes almost like candied cinnamon. You should try it, it makes oatmeal and baked goods taste even better!
I also like that this is a high raw recipe, in that a lot of the ingredients are raw and not cooked, such as the apples, flax and walnuts.
My oatmeal turned purple because I only had frozen mixed berries, so if you use fresh yours will look a little less colorful! 🙂
Dr. Fuhrman’s Cinnamon Fruit Oatmeal
Serves 2 (Prep time 15 minutes) (Mandi/Andi score 7)
Ingredients:
1 cup water
1 tsp vanilla extract
1/4 tsp cinnamon
1/2 cup old fashioned rolled oats (not instant/quick oats)
1/2 cup blueberries or mixed berries (fresh or frozen)
2 apples, peeled, cored and diced
2 tbsp chopped walnuts
1 tbsp ground flax seed
1/4 cup raisins (optional)
Directions:
1. In a medium saucepan add the water, vanilla and cinnamon. Bring to a boil.
2. Add oats and reduce heat to a simmer and cook for about 5 minutes.
3. When the oats are soft add the berries and stir in. Continue cooking until heated through.
4. Remove from heat. Cover and let stand 15 minutes until thick.
5. Mix in the apples, walnuts, flax and raisins.
6. Serve.
Nutrition Facts: 1 serving 240.7 Calories 12.7 g Protein 40.8 g Carbohydrates 8.1 g Total Fat 6.8 mg Sodium
The Mandi/Andi score refers to a nutrient dense value of the recipe that Dr. Fuhrman uses in his program. He now recommends that you aim for 100+ in Mandi points a day for nutrient dense foods. One serving of this recipe will give you 7 points.
Have you ever tried one of Dr. Fuhrman’s recipes before? What’s your favorite healthy breakfast?
I usually make a double batch at the beginning of the week. Save it in individual portions and just heat one up in the morning.
This is such a yummy start to the day! I swap in Bob’s Red Mill muesli for plain oats and cook the apples for about 3 min before adding the berries.
i use unsweetened applesauce and a dose of cinnamon on my morning oatmeal. does a body good.
Hi Veronica, I was told that eating oatmeal for diabetics is not recommended, is it a fact?
Who would say this? Dr. Fuhrman wrote a book called The End of Diabetes and he has many whole foods oatmeal recipes as part of his program. Probably Quaker Oats oatmeal packets as they’re full of sugar, but there’s nothing wrong with steel cut oats.
I drove semi-truck over-the-road for about 10 years. It ruined my health, but one thing I did learn was that I could cook Old Fashioned Oatmeal by just pouring hot water (from the coffee machine at the truck stops) on the oatmeal and then just let it sit. It was warm and cooked enough without overcooking it. Just a suggestion.
Yes old fashioned oats are the same as rolled oats and they are already pre steamed and rolled and so adding hot water just further breaks them down. My mom drives truck and the truck stops now have steel cut oatmeal fresh or instant oats for sale so she enjoys having that option now.
What about making this with Red River Cereal?
I’ve never heard of that sorry.
Dear Veronica,
For those of us who find mornings a bit rushed at times, I find that heating two cups of water on the stove top until just before boiling and putting that and one cup of oatmeal, plus one teaspoon of salt, 1/4 cup of ground sunflower seeds, and 1/3 cup of raisins into my slow cooker, turning it on high and letting it slow cook while I exercise is a great time saver. It takes about 20 to 30 minutes. I then put my fruit on top, and it’s done.
Clara Mae
… and do not forget Apples . As You show at the Pictures here above . ABOVE .
Green or Red , they are a Source of Health !
TeresaLace***
Yes . I smile , too , as Your EMOTICON , there , at Yout Text . When You talk about the Real Purpur Colour of the Frozen Berries !
TaresaLace ***
Oh , dear Veronica , its Great ! I will try it !
…
The whole Problem to Me is that I didnt tryed Frozen Food . Never . And I love Berries … but I have Nausea when I see them to be sold ‘ Fresh ‘ at the Shops and Markets just like this . Not really Fresh .
…
Actually , I love Strawberries , but I never eat them , once I get Fear when I hear they are Poisoned . I know , however , they had a Great Role at the Nutrition Plan of so many on this Planet already , already .
…
OatMeal … OH OH OH ! I love it ! The Base . I simply dont eat it , because the Glyx is High … and I get Weight . I am 16 Kilos above my Normal Weight , see ? I have lost 5 Kilos already , however .
…
Blueberries are Great . But its not really valued . People like it , but they dont know the Real Value of it . They choos e through the Beautiful Appeareance they have through an immediate Reaction_Emotion and Taste . Through the Beautiful Appearance . But the Nutrition Value is really not seen . Specially to those who are weakened through High Stress due to outside Factors , as Harrassement and / or Weather Conditions and / or Lack of Budget . Or Pride , which is a Real Poison .
…
To be Down , Stressed , Burned , is Awful , Veronica . Its like an Abysm . One doesnt know where to go . No Direction .
It affects the whole System . As mine , for instance . The whole System .
And I know , Oat Meal is very Healthy . Yes , the Base . The Ground to US ALL .
…
But those who understand about Nutrition , there where You live , Veronica , USA , know much more about Nutrition than all the other Countries together . As You , for instance .
The Ground . The Ground is Oatmeal . The Ground in which one can trust to be Healthy , specially with Blueberries . At least , for a while , Blueberries are not Contaminated . Organic , I mean .
Strawberries were contaminated . Specially by those ‘ made in China ‘ , as it is known .
But my Solution , is , at first , Blueberries and its best ‘ Friend ‘ , Oat Meal . And of Course other kind of Berries , which are the Partners to Blueberries Nutrition Value . It forms a real Health Team , let us say . So , the White of the Oat becomes Purpur . Lila . Pink . Blue . Red . Its Great !
To find Real Strawberries is Wonderful ! If not , Red Beet or Tomatos ! Its Great too !
The Colour is already enough , as Beauty and Nutrition Value . It gives a Wonderful Colour to the Oat . As Real Fresh Strawberries .
The Colour is already Nutrition . The Purpur Colour is very Healthy to our Way of functioning . It releases Strengh to our Soul and Body . It gives Confidence . One can move straight forward . Even in looking , if one is a Dreamer , the Stars at the Sky every Single Day . Strengh .
…
And Nuts , those shown at the Picture above , is ESSENTIAL . Through them , our System works . Its terribly Healthy to eat them .
…
So , dear Veronica , I thank you deeply .
Also to Your Effort in helping Me . With the —— Issue . The Illness I do not mention . The one I had . Overcome . I will use all Your Instructions , Veronica . Your Work is very Deep .
…
Again , I do thank You deeply . Congratulations to Your Work !
Your Loyal Friend ,
Teresa
—
I’ve made this recipe “raw” by using raw oats soaked in water overnight, then add same ingredients, using all raw fruits, etc. I’ve even used oat groats which results in a great crunchier version. Us “northerners” really love the heavier fare this time of year. Thanks for your great recipes.
We’re big Dr.Fuhrman fans and this recipe looks delicious! A nice alternative to standard bowl of oats! Oats in one form or another are our top breakfast pic (even ground up and used as a flour to make vegan pancakes!)
Hi Veronica
Thank you for the Oatmeal recipe.
It looks good and what I sometimes
ate .
However I eat totally raw now and would
make this recipe for those still eating
grains etc.
I sprout seeds etc to keep the protein
intake on the level.
Thank you though; I keep inspired with
encouragement and inspiration.
Kind regards
Margaret (NZ)