Oatmeal is a fantastic source of fiber and keeps you full and energized. Adding honey and peanut butter not only enhances the taste but also provides extra protein and healthy fats. This recipe is quick and simple, perfect for busy mornings or whenever you need a warm, comforting meal. It’s easy to prepare and delicious to eat. Here are more high-protein recipes to keep you full!

Delicious Oatmeal Toppings

Oatmeal is a versatile and nutritious breakfast option that can be customized with a variety of delicious toppings. Here are some tasty and healthy oatmeal topping ideas to try:

Fresh Fruit

1. Berries: Blueberries, strawberries, raspberries, and blackberries add natural sweetness and a burst of flavor.
2. Banana: Sliced bananas provide creaminess and sweetness.
3. Apple: Chopped apples, either raw or sautéed with a bit of cinnamon, add a crunchy texture.
4. Peach: Fresh or canned peaches (in juice, not syrup) can add a sweet and juicy element.
5. Pineapple: Fresh or canned pineapple chunks add a tropical twist.

Nuts and Seeds

1. Almonds: Sliced or chopped almonds add crunch and healthy fats.
2. Walnuts: Chopped walnuts provide a rich flavor and omega-3 fatty acids.
3. Pecans: Add a buttery crunch to your oatmeal.
4. Chia Seeds: These tiny seeds are packed with fiber and omega-3s.
5. Flaxseeds: Ground flaxseeds add a nutty flavor and are rich in omega-3 fatty acids.
6. Pumpkin Seeds: Also known as pepitas, they add a crunchy texture and are rich in magnesium.

Dried Fruits

1. Raisins: A classic addition for natural sweetness.
2. Cranberries: Dried cranberries add a tart and sweet flavor.
3. Apricots: Chopped dried apricots provide a chewy texture and sweet taste.
4. Dates: Chopped dates are naturally very sweet and add a caramel-like flavor.
5. Figs: Dried figs add a unique flavor and texture.

Sweeteners

1. Honey: Drizzle a bit of honey for natural sweetness.
2. Maple Syrup: A small amount of pure maple syrup adds a rich, sweet flavor.
3. Agave Nectar: A low-glycemic sweetener that can add sweetness without spiking blood sugar levels.
4. Brown Sugar: A classic choice for a touch of sweetness and caramel flavor.

Spices

1. Cinnamon: A warming spice that pairs well with many fruits.
2. Nutmeg: Adds a subtle, spicy flavor.
3. Ginger: Fresh grated ginger or ground ginger adds a bit of zest.
4. Cardamom: A fragrant spice that pairs well with fruit toppings.

Dairy and Non-Dairy Options

1. Greek Yogurt: Adds creaminess and a boost of protein.
2. Milk or Plant-Based Milk: Almond milk, soy milk, or oat milk can be used to make the oatmeal creamier.
3. Cottage Cheese: Adds a unique texture and extra protein.

Additional Toppings

1. Nut Butter: Almond butter, peanut butter, or cashew butter add creaminess and healthy fats.
2. Coconut Flakes: Unsweetened coconut flakes add a tropical flavor and texture.
3. Dark Chocolate Chips: A small amount of dark chocolate can add a touch of indulgence.
4. Granola: Adds extra crunch and flavor.
5. Fresh Herbs: A sprinkle of fresh herbs like mint can add a refreshing taste.

Combinations to Try

• Banana and Almond Butter: Sliced bananas with a dollop of almond butter and a sprinkle of chia seeds.
• Apple Cinnamon: Chopped apples sautéed with cinnamon and a drizzle of honey.
• Berry Medley: A mix of fresh berries, a dollop of Greek yogurt, and a sprinkle of flaxseeds.
• Tropical Paradise: Pineapple chunks, coconut flakes, and a drizzle of maple syrup.
• Nutty Delight: Chopped walnuts, dried cranberries, and a sprinkle of cinnamon.

By mixing and matching these toppings, you can create endless variations of delicious and nutritious oatmeal bowls to suit your taste and nutritional needs.

Is Oatmeal a High Fiber Food?

Oatmeal is considered a high-fiber food. It is particularly rich in a type of soluble fiber called beta-glucan, which has been shown to have numerous health benefits. Here’s a closer look at the fiber content and benefits of oatmeal:

Fiber Content in Oatmeal

• Serving Size: A standard serving size of oatmeal is typically 1 cup of cooked oats.
• Fiber Amount: One cup of cooked oats contains about 4 grams of dietary fiber.
  • Soluble Fiber: The beta-glucan in oatmeal is a form of soluble fiber that helps slow down digestion and can help lower blood cholesterol levels.
  • Insoluble Fiber: Oatmeal also contains insoluble fiber, which adds bulk to stool and aids in regular bowel movements.

For more delicious healthy breakfast ideas, check these out:

• Pumpkin Fat Bombs
• 15 Beautiful Smoothie Bowl Recipes
• Ancient Grains Granola Recipe
• Granola Cups with Yogurt and Fruit

Oatmeal With Honey

Here’s a simple recipe for oatmeal with honey. This recipe includes peanut butter to enhance the flavor and nutritional value of your oatmeal.

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Easy Honey Oatmeal with Peanut Butter

Basic Oatmeal Recipe cooked to the perfect texture and perfectly sweetened wtih honey.

Course Breakfast

Cuisine American

Keyword honey, honey oatmeal with peanut butter, oatmeal, peanut butter

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 2

Ingredients

• 1 cup rolled oats
• 2 cups water or milk dairy or plant-based
• Pinch of salt
• 1-2 tablespoons honey to taste
• 1-2 tablespoons peanut butter

Instructions

• In a medium saucepan, bring the water or milk to a boil.
• Stir in the oats and a pinch of salt.
• Reduce the heat to low and simmer, stirring occasionally, until the oats are tender and have absorbed most of the liquid. This usually takes about 5 minutes for rolled oats.
• For a creamier texture, cook a bit longer and add more liquid as needed.
• Remove the saucepan from the heat.
• Stir in the honey until it’s well combined. Adjust the sweetness to your liking.
• Stir in the peanut butter and enjoy.

Tips for Perfect Oatmeal

• Consistency: Adjust the liquid amount to achieve your desired oatmeal consistency. For thicker oatmeal, use less liquid. For creamier oatmeal, add more liquid.
• Cooking Time: If using quick oats, reduce the cooking time to about 1-2 minutes. For steel-cut oats, increase the cooking time to about 20-30 minutes and use a ratio of 1 cup oats to 3-4 cups liquid.
• Flavor Variations: Experiment with different spices like nutmeg, cardamom, or ginger to add variety to your oatmeal.

This simple oatmeal with honey recipe can be easily customized to suit your taste and nutritional preferences, making it a versatile and healthy breakfast option.

This could easily be turned into an overnight oat recipe, make ahead, delicious breakfast by combining the ingredients together and dividing it into two small mason jars. Add the lid and set it in the refrigerator overnight. I love overnight oats because they are a different texture and a cold breakfast. But I love the creamy oat texture of cooked oats too. I also love to experiment with different toppings to find new recipes of combinations I like. Apricot honey oatmeal, honey cinnamon oatmeal, they all have the taste of sweet honey, but different notes that make my oatmeal never get boring.

Cacao Oatmeal

By adding cacao to your oatmeal, you not only enhance its taste but also significantly boost its nutritional profile. Here are some benefits and tips for adding cacao to your oatmeal:

Benefits:

1. Antioxidants: Cacao is rich in flavonoids, which have antioxidant properties that help reduce inflammation and improve heart health.
2. Magnesium: Cacao is a good source of magnesium, which is important for muscle and nerve function, as well as energy production.
3. Iron: Cacao contains iron, which is essential for the formation of red blood cells and transporting oxygen throughout the body.
4. Mood Enhancer: Cacao can help improve mood due to the presence of compounds like theobromine and phenylethylamine, which have mood-boosting effects.
5. Fiber: Adding cacao can increase the fiber content of your oatmeal, promoting better digestion and satiety.

Choose Raw Cacao: Opt for raw cacao powder rather than cocoa powder, as it is less processed and retains more nutrients.

Mixing: Add a tablespoon of cacao powder to your cooked oatmeal and stir well to incorporate it evenly.

Sweetening: If you find the cacao powder too bitter, you can sweeten your oatmeal naturally with a bit of honey, maple syrup, or mashed banana.

Portion Control: Start with a small amount of cacao powder and adjust according to your taste preference. Too much can make the oatmeal overly bitter.

The post Easy Honey Oatmeal Recipe with Peanut Butter appeared first on Actionable Wellness.

Not only are these bars incredibly tasty, but they’re also packed with nutrients. Figs provide natural sweetness and fiber, while oats offer heart-healthy benefits and keep you feeling full longer.This recipe is easy to follow and doesn’t require any fancy ingredients. Whether you’re a seasoned baker or a beginner in the kitchen, you’ll find this recipe both fun and rewarding to make.

Old Fashioned Fig Bars Recipe with Fresh Figs

We have a fig tree that puts off tons of the most delicious figs every summer. We love making homemade fig bars with some of the surplus. They have a delicious fig mixture and a chewy oatmeal crust that makes a sweet treat that is full of fiber for a healthy snack. It’s a great way to use up a lot of fresh figs and know we aren’t eating a ton of added sugar. They are great for special occasions, or just sweet snacks on a day you need a pick-me-up. The middle layer is my favorite. I can’t wait for you to try this healthy fig bar that can be used as a snack, or as breakfast bars. You’re going to love it!

This is a great balanced snack idea with a little bit of nut butter spread on top or with a cheese stick on the side. It’s full of fiber and all the deliciousness you need.

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Homemade Oatmeal Fig Bars

Soft, figgy, delicious, chewy fig bars with fig jam filling and a delicious fiber filled oatmeal crust!

Course Dessert

Cuisine American

Keyword fig bars, fresh figs, oatmeal, oatmeal fig bars

Prep Time 30 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 30 minutes minutes

Servings 8

Ingredients

Fig Filling

• 1 pound dried figs stems removed and chopped
• 1 cup water
• 1/2 cup granulated sugar
• 1 tablespoon lemon juice
• 1 teaspoon vanilla extract

Oatmeal Crust and Topping

• 1 1/2 cups rolled oats
• 1 1/2 cups all-purpose flour
• 1 cup packed brown sugar
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup unsalted butter melted

Instructions

Prepare the Fig Filling

• Combine Ingredients: In a medium saucepan, combine the chopped figs, water, and granulated sugar.
• Cook: Bring the mixture to a boil over medium heat, then reduce to a simmer. Cook for about 10-15 minutes, stirring occasionally, until the figs are soft and the mixture has thickened.
• Blend: Remove from heat and stir in the lemon juice and vanilla extract. Allow the mixture to cool slightly, then puree it in a food processor or blender until smooth. Set aside to cool completely.

Prepare the Oatmeal Crust and Topping

• Preheat Oven: Preheat your oven to 350°F (175°C). Grease a 9×13-inch baking dish or line it with parchment paper.
• Mix Dry Ingredients: In a large mixing bowl, combine the rolled oats, flour, brown sugar, baking soda, and salt.
• Add Butter: Pour the melted butter over the oat mixture and stir until everything is well combined.

Assemble the Bars

• Press Crust: Press half of the oat mixture firmly into the bottom of the prepared baking dish to form the crust.
• Add Filling: Spread the fig filling evenly over the crust.
• Add Topping: Sprinkle the remaining oat mixture over the fig filling, pressing it down gently.
• Bake and Cool
• Bake: Bake in the preheated oven for 25-30 minutes, or until the top is golden brown.
• Cool: Allow the bars to cool completely in the baking dish before cutting them into squares.

Tips

• Choosing Fig Jam: For the best flavor, if you don’t want to make your own jam, feel free to use a high-quality store-bought fig jam.
• Variations: You can add a teaspoon of vanilla extract or a pinch of cinnamon to the crust mixture for extra flavor.

How to Store Oatmeal Fig Bars

Storing oatmeal fig bars properly ensures they stay fresh and delicious for as long as possible. Here are some tips for storing them:

Short-Term Storage (1-2 Weeks)

1. Room Temperature:
   • Container: Place the bars in an airtight container to keep them from drying out.
   • Layering: If stacking the bars, place a piece of parchment paper between layers to prevent them from sticking together.
   • Cool Place: Store the container in a cool, dry place away from direct sunlight and heat sources.
2. Refrigerator:
   • Container: Use an airtight container or tightly wrap the bars in plastic wrap or aluminum foil.
   • Shelf Life: Stored this way, the bars can last up to 2 weeks in the refrigerator.

Long-Term Storage (Up to 3 Months)

1. Freezer:
   • Pre-Freeze: Place the bars on a baking sheet lined with parchment paper and freeze them for 1-2 hours. This prevents them from sticking together.
   • Packaging: Once pre-frozen, transfer the bars to a freezer-safe bag or airtight container. If using a bag, remove as much air as possible before sealing.
   • Labeling: Label the container or bag with the date so you can keep track of how long they’ve been stored.
   • Thawing: To enjoy the bars, thaw them in the refrigerator overnight or at room temperature for a few hours. You can also warm them in the microwave for a few seconds if you prefer them warm.

Additional Tips

• Avoid Moisture: Make sure the bars are completely cool before storing them to prevent condensation, which can lead to sogginess.
• Check Freshness: Always check the bars for any signs of mold or off smells before consuming them, especially if they’ve been stored for a while.
• Portion Control: Consider slicing the bars into individual servings before storing them, making it easier to grab a single serving without exposing the rest to air.

By following these storage tips, you can keep your oatmeal fig bars fresh and tasty for an extended period.

Granola Bars Recipe

For another convenient and wholesome bar recipe, you can cut and take on the go, check out another favorite:

• Nut-Free Granola Bar Recipe

The post Homemade Oatmeal Fig Bars appeared first on Actionable Wellness.

Perfect for breakfast on-the-go or as a cozy snack any time of day, our Banana Nut Oatmeal Cookies are sure to become a cherished favorite in your household. They are soft and chewy and full of texture and flavor. A little mound of yummy nutrition all wrapped up in a ball and warm and tasty from the oven. You’re going to love them!

Ripe Bananas

Ripe bananas are characterized by their vibrant yellow color with brown speckles or patches. As bananas ripen, their greenish skin transforms into a yellow hue, indicating the conversion of starches into sugars. This process, known as ripening, is primarily driven by the action of an enzyme called amylase.

As bananas ripen, their starch content decreases, while their sugar content, particularly fructose, increases. This shift in composition contributes to their sweetness. Additionally, the breakdown of complex carbohydrates into simpler sugars during ripening enhances the fruit’s flavor profile, making it sweeter and more palatable.

The sweetness of ripe bananas also develops as their aroma compounds evolve. Ripe bananas emit a distinct, sweet fragrance, which is a result of the production of volatile compounds such as esters and alcohols during ripening. This makes your banana nut oatmeal cookies sweeter!

How Many Calories Are in a Banana?

The number of calories in a banana depends on its size. On average, a medium-sized banana contains approximately 105 calories. However, this can vary slightly based on factors such as the banana’s ripeness and exact size.

Fiber and Weight Loss

These cookies have nuts, whole grains, and seeds and that means they are packed with fiber. Fiber plays a significant role in weight loss and overall health. Here’s how:

• Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, tend to be more filling. They add bulk to your meals without adding a lot of calories. This helps you feel fuller for longer periods, reducing the likelihood of overeating or snacking on unhealthy foods.
• Fiber slows down the digestion process, which helps regulate blood sugar levels and prevents rapid spikes and crashes. This steady release of energy can help control cravings and keep hunger at bay.
• High-fiber foods typically require more chewing and take longer to eat, which can increase feelings of satisfaction and satiety. This can lead to reduced calorie intake over time.
• Fiber is beneficial for gut health as it feeds the good bacteria in your digestive system. A healthy gut microbiome has been linked to better weight management and overall well-being.
• Foods rich in fiber are often lower in calories compared to processed foods and those high in fats and sugars. By choosing fiber-rich options, you can enjoy larger portions of food with fewer calories, making it easier to maintain a calorie deficit for weight loss.

When aiming for weight loss, it’s important to increase fiber intake gradually and drink plenty of water to prevent digestive discomfort. Also, try to include a variety of high-fiber foods in your diet to maximize health benefits and support your weight loss goals.

For more high fiber recipe ideas, check these out:

• Cheesy Cauliflower Rice Risotto
• Pumpkin Fat Bombs
• Cranberry Walnut Salad Pinwheels

Ancient Grain Cookies

This cookie recipe is gluten free and doesn’t contain flour, but it does have oats. It also has a lot of healthy seeds and nuts to support your health. If you are looking for more grains in your snacks and treats, try some of these ancient grain cookies too:

• Quinoa Chocolate Chip Cookies: Incorporate cooked quinoa into your favorite chocolate chip cookie recipe for added texture and a nutritional boost. The quinoa adds a subtle crunch and extra protein, making these cookies both delicious and satisfying.
• Amaranth Almond Cookies: Combine amaranth flour with almond butter to create flavorful and gluten-free cookies. Sweeten with honey or maple syrup and add chopped almonds for crunch. These cookies are rich in protein, fiber, and essential nutrients.
• Ancient Grain Apple Breakfast Cookies: Create hearty breakfast cookies using a blend of ancient grains like oats, quinoa, and amaranth. Add apples for extra flavor and nutrition. These cookies make for a convenient and satisfying morning meal on-the-go.

These Ancient Grain Cookie ideas offer a delightful way to incorporate nutritious whole grains into your treats while satisfying your sweet cravings. Feel free to experiment with different combinations of grains, flavors, and textures to create your perfect batch of cookies!

Now let’s talk about our Organic Banana Oatmeal Cookies with walnuts. These are not your traditional cookies, but a culinary masterpiece that is full of flavor and nutrition without the processed ingredients like white sugar and white flour. They are just a little bit sweet for when you need something to satisfy your cravings but you don’t want to break your commitment to health.

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Organic Banana Walnut Bites

Ingredients

• 2 organic bananas
• 1 cup organic rolled oats
• 1 cup chopped organic walnuts
• 1 tbsp organic milled flaxseed
• 1 tbsp organic chia seeds
• 1 tbsp organic hemp seed
• 1 tsp organic vanilla extract

Instructions

• Preheat oven to 400 degrees
• Mash bananas until smooth
• Stir in remaining ingredients
• Scoop mixture onto parchment paper lined cookie sheet
• Bake until golden brown
• Store in airtight container for up to one week or freeze and heat as needed

The post Banana Nut Oatmeal Cookies appeared first on Actionable Wellness.

They are easy to make and can be customized to what you like. There is no sweetener, it’s just pure ingredients with complex carbohydrates and lots of fiber and nutrients. And they are free of nuts and seeds as well. They are super easy to make too! And they can be gluten free if you make sure you use certified gluten free oats.

For more healthy snack or breakfast ideas, check these out:

• 15 Beautiful Smoothie Bowl Recipes
• Healthy Smoothies for Weight Loss
• Granola Cups with Yogurt and Fruit
• Ancient Grains Granola Recipe
• Easy No-Bake Oatmeal Protein Balls Recipe

Oatmeal coconut balls

These oatmeal coconut balls have tons of flavor and superfoods like oats and cacao powder. This is not the same thing as cocoa powder. Read below to find out more.

The oatmeal coconut balls are mixed up, rolled, and then rolled in coconut for the final touch. They only have four ingredients. And they last for a week or so in the fridge.

If you want to freeze them for later, put them on a baking sheet in a single layer. Freeze for a couple of hours until firm. Then store them in an airtight container in the freezer. You can take them out one at a time for quick snacking, or put a whole container in the fridge for the week. So bulk up and make some big batches.

What is cacao powder?

You’re probably more familiar with cocoa powder than cacao. We use it in a lot of baking. But cacao powder is a little different and is considered a superfood. Cocoa is processed at a much higher temperature (and often packaged cocoa contains added sugar and dairy). Both start out as beans from the cacao plant, which are separated from the fatty part known as cocoa butter. At harvest, cacao beans are fermented to develop flavor and texture.

Cacao powder is made from fermented beans that have not been roasted. They are processed at low temperatures and then milled into powder. The result is a powder that’s bitter in taste and higher in nutritional content. Cocoa powder on the other hand is made from beans that are both fermented and roasted and processed at a much higher temperature. The result is a less bitter, slightly darker powder that has lost some nutritional value.

Cacao products are rich in disease-fighting plant compounds including flavanols, which have antioxidant, heart-protective, and anti-cancer properties. It also has fiber, magnesium, and iron. For more on superfoods, check this out.

While you can substitute cacao powder for cocoa powder, you will lose some of the antioxidants during the baking process and the flavor will be bitter, so stick with cocoa powder for baking. But it’s great in raw applications like smoothies.

When you start your day with a healthy choice or fuel your afternoon hunger with nutrition, it helps tremendously to stave off cravings that impede your fitness goals. So planning healthy choices for food is such an important part of your fitness journey!

oatmeal cacao balls with coconut

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Apple Cacao Oatmeal Balls

Yummy balls of energy that have a chocolatelyflavor, are easy to make, and are good for you. Jammed with fiber and nutrients, but without nuts, seeds, or sugar. Great for breakfast or a snack.

Course Snack

Cuisine American

Keyword apples, cacao, coconut, energy balls,, oatmeal, oatmeal balls

Prep Time 5 minutes minutes

Chilling Time 1 hour hour

Total Time 1 hour hour 5 minutes minutes

Servings 16

Ingredients

• 2 cups cut oats
• 2 red apple sliced
• 2 tablespoons cacao powder
• Grated coconut for rolling

Instructions

• Mix apples and oats in the blender and puree until soft and smooth.
• Add the cacao powder and pulse a few times.
• Place in the fridge for about an hour.
• Scoop balls of dough out and roll them in coconut.
• Store in the fridge until ready to eat.

For more diet changes that help you have more energy, check these out.

The post Apple Cacao Oatmeal Balls appeared first on Actionable Wellness.