Yummy, nutritious oatmeal in a bowl....

This recipe is easy-peasy. I make it nearly every day for breakfast. You will use regular (not quick cook) oats- I like organic. Pour the desired amount into a bowl. Add water until the oatmeal is saturated but not in a pool of water. Quick cook in the micro for a minute and a half OR follow directions on the oatmeal box.

Upon pulling out your bowl of steamy oats, add EITHER a tablespoon of raw organic honey OR brown sugar (your choice). Then top with healthy delicious add ons. The picture above was my breakfast this morning and included:

-almonds
-pecans
-unsweetened, raw coconut meat (you can buy this in a package in a health food store or crack your own coconut, which takes a little more time :) )

Other add ons I love are :

-crushed raw pumpkin seeds
-raw sunflower seeds
-walnuts
-bananas
-raisins
-apples cut up into small chunks
-cut up figs

I always add a *milk* of some sort. The creme de la creme of course is cream, but I'm watching my cholesterol (oatmeal is good for that, by the way!) so I use 2% milk instead. Other delicious options include coconut milk (yum!) or almond milk.

Now, for the health benefits!

Seven amazing benefits of oatmeal can be found HERE. 

Health benefits of raw honey are HERE. 

almonds, pecans and walnuts: 

These have protein, are high in healthy fats which can help lower cholesterol, and contain fiber and very important minerals like potassium, which regulates blood pressure. 

pumpkin seeds: 

-prostate protection

-improved bladder function

-natural depression relief 

-prevention of osteoporosis

-natural anti-inflammatory

-helps prevent kidney stones

- prevention or treatment of certain gut parasites

-great source of magnesium 

coconut: (hang on to your hats because this list is a doozy!)

Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Some of these are summarized below:
 

• Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.
• Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
• Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.
• Expels or kills tapeworms, lice, giardia, and other parasites.
• Provides a nutritional source of quick energy.
• Boosts energy and endurance, enhancing physical and athletic performance.
• Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.
• Improves insulin secretion and utilization of blood glucose.
• Relieves stress on pancreas and enzyme systems of the body.
• Reduces symptoms associated with pancreatitis.
• Helps relieve symptoms and reduce health risks associated with diabetes.
• Reduces problems associated with malabsorption syndrome and cystic fibrosis.
• Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
• Helps protect against osteoporosis.
• Helps relieve symptoms associated with gallbladder disease.
• Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.
• Improves digestion and bowel function.
• Relieves pain and irritation caused by hemorrhoids.
• Reduces inflammation.
• Supports tissue healing and repair.
• Supports and aids immune system function.
• Helps protect the body from breast, colon, and other cancers.
• Is heart healthy; improves cholesterol ratio reducing risk of heart disease.
• Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
• Helps prevent periodontal disease and tooth decay.
• Functions as a protective antioxidant.
• Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.
• Does not deplete the body's antioxidant reserves like other oils do.
• Improves utilization of essential fatty acids and protects them from oxidation.
• Helps relieve symptoms associated with chronic fatigue syndrome.
• Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).
• Reduces epileptic seizures.
• Helps protect against kidney disease and bladder infections.
• Dissolves kidney stones.
• Helps prevent liver disease.
• Is lower in calories than all other fats.
• Supports thyroid function.
• Promotes loss of excess weight by increasing metabolic rate.
• Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.
• Helps prevent obesity and overweight problems.
• Applied topically helps to form a chemical barrier on the skin to ward of infection.
• Reduces symptoms associated the psoriasis, eczema, and dermatitis.
• Supports the natural chemical balance of the skin.
• Softens skin and helps relieve dryness and flaking.
• Prevents wrinkles, sagging skin, and age spots.
• Promotes healthy looking hair and complexion.
• Provides protection from damaging effects of ultraviolet radiation from the sun.
• Helps control dandruff.
• Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.
• Has no harmful or discomforting side effects.
• Is completely non-toxic to humans.
  
  
  
  
  
  
  **of course, I am not a nutritionist or doctor so please research the purported benefits yourself. *
  
  
  I think you will find that adding a breakfast of oatmeal is not only delicious but will benefit your health long-term! 
  
  
  Children may enjoy a breakfast "oatmeal bar"- line the topper options up on the side and let them "build their bowl" as they would an ice cream sundae. Be creative and try other favorite nutritious toppings, maybe organic cold cereal, other nuts and fruits. Under- sweeten rather than sweeten too much- you can always dab a bit more honey or sugar on. I think you will find that your family, after a week or so of eating this oatmeal, will prefer it lightly, very lightly sweetened anyway. 
  
  
  Oatmeal is a great morning dish for the upcoming fall, and pairs well with sliced apples, fresh from the organic orchard, or for any snack- not just breakfast! 
  
  
  
  
  
  
  
  
  
  
  
  
  
  

Holy Pine Nuts! This salad is tasty AND good for you!

Is it any wonder that those who eat the Mediterranean diet are healthier? The food of that culture is rich in vitamins and low in fat. Here's a delicious salad that takes no time at all to make, and which is chock full of all the great cold vegetables that make healthy bodies.

Pine Nut Cucumber Tomato Salad:

-Two large cucumbers, washed (skin on- of course you will fresh pick these from your garden if possible!), cut into bite-sized pieces
-Three large tomatoes, ripe and red and washed, cut into bite-sized pieces
-a large handful of washed and cut baby spinach
-a large handful of fresh grated mozzarella cheese
-cooked pasta (your choice of style)
-balsamic vinegar and olive oil
-Italian seasoning (oregano, basil or mixed)
-clove of garlic, minced (garlic salt may be substituted, in which case, omit the salt below)
-green onions, chopped into tiny pieces (onion salt may be substituted, in which case omit salt below)
-salt
-1 and 3/4 oz. to 3 oz pine nuts

Toss and season to taste.
Sprinkle with fresh cut organic parsley.

Now, for the happy news-
Your salad is not only easy to make and delicious, but it is healthy too! I'm sure you already know the nutrition benefits of eating spinach, tomatoes, cucumbers and parsley. Did you know that balsamic vinegar has health benefits too? And look at the benefits you reap from pine nuts:

-Pine nuts contain an appetite suppressant, are high in iron, promote cardiovascular health and contain lutein, an antioxidant that is crucial to the prevention of eye diseases. The antioxidants in the pine nuts help remove free radicals from the body so they slow down the aging process. What's more, pine nuts are a quick energy booster, as they contain protein and magnesium.

Enjoy with your taste buds and enjoy knowing that you are feeding your body well!