Warm up to Cold-Busting Oats
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Get your day started off on the right foot with this antioxidant-packed, immune-supporting, high-protein, fiber-rich oatmeal sure to hold you over until lunchtime.
When colds or flu symptoms strike our home, we fight back with good nutrition, fluids and rest. This hearty oatmeal has spices and fruits rich in nutrients like iron, vitamin C, ellagic acid and electrolytes like potassium just to name a few. Ginger also contains phytonutrients that can naturally help fight colds with anti-nausea, antibiotic and anti-inflammatory type actions.
Fun Tip: When bananas are about to go bad, I peel them and freeze them. They’re perfect to pull out for smoothies or this oatmeal. Feel free to use a fresh banana though!
Ingredients
- 1 cup (90 g) rolled oats (I used gluten-free)
- 2 cups (500 ml) water
- 1 frozen or fresh banana
- 1/4 cup (40 g) cranberries
- 1/4 tsp sea salt
- 1/2 tsp cinnamon
- 1/4 tsp ground ginger
- 1/2 tsp coconut oil
- 1/2 tsp maple syrup
Directions
- Boil water in a small pot and add salt (optional).
- Add oats and reduce heat to simmer.
- Add banana, cranberries, cinnamon, ginger, coconut oil, maple syrup.
- Stir occasionally, mashing banana into oats.
- Once oatmeal reaches desired consistency (cook shorter or longer time based on your preference), remove from heat.
- Cover and let sit 2 minutes
- Stir and enjoy!
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2
Calories: 270
Fat: 4.5g
Trans Fat: 1.5g
Cholesterol: 0mg
Sodium: 290mg
Carbohydrates: 50g
Fiber: 7g
Sugars: 9g
Protein: 7g