Fiber Focus Friday: Outstanding Oatmeal (Featuring 10 Awesome Recipes!)

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Featured today on Fiber Focus Friday is nothing less than OATMEAL, and it is indeed OUTSTANDING. Oatmeal is one of the best fiber foods for you and it packs a wallop when it comes to both weight loss and nutrition.

As many of the other foods featured on Fiber Focus Friday– oatmeal is a superfood. It tastes awesome (in the right form) and it comes in all kinds of different varieties. Oatmeal can be enjoyed by both young and old, for breakfast or for dinner. There is nothing to stop you from adding it to your diet right away!

In this post you will be privileged to discover:

1. The health benefits of eating oatmeal

2. The Oatmeal quick fact card for easy reference. 

3. 7 Different ways to eat oatmeal

4. The origin of oatmeal

5. The Fiber Content of oatmeal

6. The calorie content of oatmeal

7. How to make your own oatmeal

8. Oatmeal nutrition facts and fun facts 

9. How I eat my own oatmeal

10. 10 Awesome oatmeal recipes with links!

11. Final thoughts on Oatmeal

As always, please comment with any questions or suggestions for future foods to be featured on Fiber Focus Friday!

Oatmeal Health Benefits

As I mentioned before, oatmeal is awesome. Some say it tastes even better than wedding cake, and I think that soon enough oatmeal will be taking the place of this iconic food. The young bride and groom will be wiping handfuls of oatmeal all over each others faces and cameras will flash to capture the epic moment.

Admittedly, the Fiber Guardian gets a little bit carried away with his own dreams sometimes. Oatmeal will most likely never be the most famous of foods, but it is one of the healthiest foods you can eat nonetheless!

The following is a list of some of the outstanding health benefits of eating oatmeal:

• Oatmeal can reduce the bad cholesterol in your system and boost the good cholesterol.
• Increasing consumption of this superfood can serve to reduce the risk of heart disease.
• Oatmeal can help you to lose weight by making you feel full because of its high fiber content.
• Eat Oatmeal for cancer prevention including a reduced risk of some cancers, such as colon cancer.
• Oatmeal is an awesome source of protein which is excellent for losing weight, especially if you are involved in any type of fitness routine. Pumping your body with protein is important when lifting specifically, and oatmeal can be a great way to feed your muscles.
• Can help to lower blood pressure
• Oats are usually 100% Natural which is awesome for anyone trying to eat healthy. This changes when eating any type of instant version, so be sure to monitor the nutrition labels!
• Oatmeal has more soluble fiber than any other grain, and this can be a great way to regulate your system and avoid Irritable Bowel Symptoms (IBS).
• ENERGY- Oatmeal gives you an excellent boost of energy because of its protein and carbohydrate content!
• Great for the skin. Oatmeal baths are a real thing, and taking them can can help to relieve itchy and or dry skin by normalizing the PH. Try making your own oatmeal bath to make your skin feel amazing!
• Helps to combat diabetes by normalizing blood sugar levels.

Be sure to sign up for the Fiber Guardian Email list below to receive super awesome content bonuses, including a PDF file that includes all of the past Fiber Focus Friday foods in card format. It is a great resource so sign up NOW!

The Oatmeal Quick Fact Card

8 Different Ways to Eat Oatmeal

1. Instant Oatmeal is a quick and easy way to enjoy oatmeal. It can be made in under 2 minutes and you can mix it with either milk or water (with most varieties). Instant oatmeal comes in many different types and flavors including both steal cut oats and rolled oats.

2. Organic steel cut oats. This is one of the first ways I decided to try out oatmeal, and let me tell you, it was a great choice! Steel cut oats taste excellent and can be stored for awhile in the fridge to be enjoyed whenever you want to heat them up. I usually make enough to last me the week, and it sure makes for a good week. I add brown sugar or other raspberry or blueberry sauces to my oatmeal for a little bit of extra zing!

3. Oatmeal bars are another way to enjoy oatmeal and a great way to take it with you on the road!

4. Pan Seared Oatmeal is a different way to eat oatmeal, but it is surely another good option! Make sure you check out the recipes section down below for a great way to make this!

5. Baked Oatmeal can come in all kinds of different forms. The good news is that most of them are delicious. Top it off with a heaping portion of berries and you will have yourself a delectable dinner!

6. Oatmeal muffins are yet another food to make to enjoy oatmeal. Granted, muffins aren’t known for their nutritional value, but if you are going to indulge, you can do worse than oatmeal muffins.

7. Oatmeal pancakes may not sound like the greatest thing ever, but with all the different ways to make them, you will hard pressed to find one that you won’t like. When it doubt, mix in berries or a little bit of syrup to sweeten the deal!

8. Oatmeal cookies are not the most nutritious option when it comes to making good choices. However, it is a form of oatmeal, and yet again, there are worse decisions you can make. Just remember the old mantra “everything in moderation” and you will be okay!

The Origins of Oatmeal 

While there is some evidence of oatmeal being found in Switzerland as far back as the bronze age, we can most likely credit the Romans, who brought oatmeal cultivation into Scotland where it thrived due to the rainy weather and cold temperatures.

Soon the crop became a staple of Scotland, and was then brought to American in 1602 and was sowed on the Elizabeth Islands, off the Massachusetts coast. Nowadays the annual global production of oats sits at about 22.5 million pounds! There are oats to be found everywhere, and we should start taking advantage of what our ancestors cultivated and make sure our pantries are stocked!

Fiber Content of Oatmeal

The fiber content of a cup of oatmeal is about 4 grams. This will vary depending on the type of oatmeal, so for quick reference see my page on Fiber Content of Foods for Grain.

It is extremely important to shoot for about 25-38 grams of fiber per day and eating a bowl of oatmeal in the morning is a great way to start your daily journey towards fiber enlightenment.

How Many Calories in Oatmeal

Oatmeal is deliciously low in calories at about 160 per cup. Obviously, this number will go up if you add fruit and any other toppings (or make oatmeal into muffins!), but 160 is the base you are working with.

This is great news for those that are looking to get a quick and easy low calorie meal! Try not to go overboard with the sugar and strawberries, and you will have yourself an awesome breakfast!

How to Make Your Own Oatmeal

Unless you want to get down and dirty and grow your own oats the best way to make your own oatmeal is to purchase steel cut oats. This way you can make them yourself and add in other berries or toppings as you choose. You can do this following the following recipe:

1. Buying organic steel cut oats (or whatever brand you prefer).
2. Bringing a pot of water to boil with about 2 cups of water.
3. Add in 1 cup of the oats.
4. Cook at a high boil for about 5 minutes.
5. Turn the heat to low and let the oats simmer for 30 minutes, stirring occasionally until you reach your desired thickness.
6. I recommend making a homemade raspberry or blueberry sauce to top off your oatmeal! Blueberries are extremely healthy and have all kinds of benefits.
7. Enjoy a generous helping, and save the rest for later on!

Oatmeal Nutrition Facts and Fun Facts

• In Scotland the World Porridge Making Championship takes place in the village of Carrbridge. People compete for the coveted golden spurtle, which is a gilded version of the 15th-century tool that was designed specifically for stirring oatmeal.
• Oatmeal is a truly “whole grain” food because the bran or germ is not milled off.
• Surprisingly, oatmeal is very high in antioxidants even though it isn’t a vegetable or fruit, and these antioxidants are unique!
• Oatmeal can fight inflammation due to the presence of avenanthramides which are anti-inflammatory antioxidants.
• Oatmeal actually grows better in cooler climates with plenty of rain.
• There is a town called Oatmeal in Texas, about 50 miles away from Austin.
• Oats are utilized in quite a few beauty and cosmetic products because of their anti-itch properties.
• Good news for those sensitive to gluten: oats are naturally free of gluten unless contaminated during the milling or creation process.

How Does The Fiber Guardian Eat His Oatmeal?

I eat my oatmeal either using the steel cut oat recipe listed above or by utilizing instant oatmeal if I am in a hurry. I also often get baked oatmeal when I am going out for breakfast at a restaurant, and I LOVE this version of oatmeal.

Regardless of how I eat my oatmeal, I am always satisfied!

10 Awesomely Delicious Oatmeal Recipes

The moment you have been desperately awaiting! I hope you find this list helpful in your quest to add this amazing superfood to your diet!

Click the links on each of the following recipes to be able to make them and enjoy them for yourself. I have not tried all of these, but I definitely hope to be able to one day!

1. Strawberry Oatmeal bars– These take a while to make (1.5 hours) but they are well worth the time investment!
2. Pan Seared Oatmeal– This is a truly awesome way to enjoy oatmeal, and presents a different texture and form to oatmeal that is rarely seen.
3. Swiss Oatmeal– This oatmeal is flavored with honey, spices, and dried fruits so it will most assuredly have a lot of sugar, but man will it taste good! Just be wary of the sugar content and don’t go overboard on the portions.
4. Maple and Brown Sugar Oatmeal with Sweet Potato– Adding in sweet potatoes (another Fiber Focus Friday favorite) might prove to be a weird combination, but it is one to try nonetheless.
5. Crunchy Quinoa Baked Oatmeal with Caramelized Strawberries and Toasted Coconut. Wow that recipe title was a mouth full. Hopefully the actual food is just as mouth-wateringly good! Baked oatmeal is my favorite so I am sure this recipe will be pleasing to the senses.
6. Apple-Cinnamon Baked Oatmeal– Another awesome version of the classic baked oatmeal, and you even get to eat APPLES as well! Nothing makes me more proud than seeing someone eating an apple!
7. Perfect Oatmeal– This is another recipe that goes into detail on how to make your own oatmeal. It is similar to my own directions above, but with some twists. Making homemade fresh oatmeal is always going to be better than instant, but it does take time to do!
8. Instant Oatmeal that Doesn’t Suck– If you absolutely don’t have the time to make regular oatmeal everyday, but you also absolutely hate the taste of regular instant oatmeal, this recipe is for you! It guides you in ways to make your own “instant” oatmeal from scratch that you can then utilize every day of the week. It does take a little bit of initial time, but can be a good timesaver.
9. PBJ Protein Oats– I never thought of adding peanut butter and jelly to my oatmeal, but why not!? PBJ is an American classic so why not change it up a bit and swap out the bread for oatmeal? Let me know if you do try this at home!
10. Oh-So-Good Oatmeal– With sliced up apples and Almonds, this oatmeal is an excellent choice for a high fiber breakfast!

Final Thoughts on Oatmeal

You should start eating oatmeal right NOW. There is no reason to wait to enjoy this delicious and nutritious food that keeps you feeling full, and leaves you feeling satisfied.

What are your thoughts? Do you have a favorite way to eat oatmeal? Do you prefer instant over the regular variety? Let me know in the comments below, and have a great day!

-Jordan