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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 6 ingredients

Plain oatmeal could be a bland breakfast choice. For more textures and nutritional value, add proteins like nuts, seeds or dairy, and use dried, frozen or fresh fruits as sweeteners instead of sugars or...


  • 1 cup rolled oats
  • 2 cups water
  • 1 cup apple, chopped (or any fruit of choice)
  • 1/4 cup walnuts, chopped (or any other nuts of choice)
  • 1/4 cup pumpkin seeds (or any other seeds of choice)
  • 1 tablespoon flax seeds, ground

Nutrition Facts


381 cals


22 g

Saturated Fat

3 g

Polyunsaturated Fat

12 g

Monounsaturated Fat

5 g


40 g


7 g


8 g


14 g


14 mg


  1. Mix the oats and water in a small pot. Cover and cook for 7 to 10 minutes, stirring occasionally.

Chef Tips

If pressed for time in the mornings, soak the oats in water the night before and just heat them through for your breakfast.

The glycemic index is an indicator 1-100 of the level to which blood glucose rises after consuming a particular food. The higher the number on the GI, the faster glucose from the food gets into the blood stream. For example, pure glucose has a value of 100, white rice averages 89, and brown rice 55, hummus 7. A simple rule of thumb is that whole foods like oatmeal, brown rice, legumes, nuts, fruits and vegetables, are processed far slower by the body than refined foods like white bread, white rice, and white flour products like pasta, cakes and cookies.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.

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