1. Make the ULTIMATE Oatmeal in 3 Easy Steps!
2 Choose AT LEAST 1 PROTEIN
Includes: Walnuts, Almonds, Cashews, Pumpkin Seeds, Peanut Butter, Almond Butter, Greek Yogurt, Protein Powder, Milk or Fortified Milk Alternative
1 Choose 1 GRAIN:
Grouts: least processed, longest cooking time
Steel Cut Oats: unrolled oats cut into small pieces
Rolled Oats: oats that have been steamed, rolled, and dried
Quick Cooking Oats: rolled oats that have been cut and rolled into very small pieces Instant Oatmeal: dried and precooked oats
3 Choose AT LEAST 1 FRUIT
Includes: Blueberries, Blackberries, Strawberries, Kiwis, Peaches, Raspberries, Grapefruit, Banana, Cranberries, Figs, Dates, Raisins, Apricots, Pineapple, Mangoes
Dietitian’s Tip:
Choose fresh fruit more often then dried fruit. Limit dried fruit to 1 tablespoon per serving.
Source:
OPTIONAL: Sweetness
Includes: Maple Syrup, Agave Syrup, Honey, Molasses, Jam, Stevia, Juice, Splenda PC Black Label Fruit Syrups
OPTIONAL: Spices
Includes: Cinnamon, Nutmeg, Peppermint Leaves, Cocoa Powder, Lemon Zest, Vanilla, Ginger, Orange Zest
OPTIONAL:
Other delicious ideas…
Includes: Toasted Coconut, Canned Pumpkin, Grated Zucchini, Grated or Pureed Sweet Potato, Unsweetened Applesauce, Flax Seeds, Chia Seeds, Brewed or Instant Coffee
Dietitian’s Tip:
If you choose to add a sweetener to your oatmeal, limit it to 1 teaspoon per serving.

2. Get started with these delicious recipes!
Add the following ingredients to 1 cup of prepared oats:
Strawberries &
Cream
½ cup strawberries (chopped), 1/3 cup plain Greek yogurt, 1 tsp. vanilla extract
Island Dream
¼ cup fresh pineapple, 1 tbsp. shredded coconut, ½ tsp. cinnamon, ½ tsp. nutmeg, ½ cup coconut milk
Warm Apple Pie
½ cup chopped apple (cooked), ½ tsp. cinnamon, ½ tsp. nutmeg, ¼ tsp. cloves, 2 tbsp. chopped pecans
Peanut Butter
& Jelly
1/3 cup vanilla protein powder, ½ tsp. vanilla extract, 1 tbsp. peanut or almond butter, 1 tbsp. jam
Savoury Oats
Try something different! 1 poached egg, ½ cup cooked vegetables, 1 tbsp. oregano
Peanut Butter
Chocolate
1 tbsp. peanut butter, 1 tbsp. cocoa powder, ½ cup chocolate-flavoured almond milk; Optional: sweetener
Banana Nut
½ mashed banana, 2 tbsp. chopped walnuts, ¼ tsp. cinnamon, 1 tsp. honey, 1 tsp. ground flaxseed
Crunchy &
Chewy
1 tsp. dried cranberries, 1 tsp. raisins, 1 tsp. apricots, 1 tsp. shredded coconut, 1 tbsp. crushed walnuts, 1 tsp. crushed pecans, 1 tsp. ground flaxseed
Pumpkin Pie
3 tbsp. canned pumpkin, 1 tsp. pumpkin pie spice, 1 tbsp. chopped pecans; Optional: sweetener
Mocha
½ cup brewed coffee, 1 tbsp. cocoa powder, 1 tsp. vanilla extract; Optional: Sweetener