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Menu Planning & Recipes

Optimum Oatmeal*

printable version


  • 3 cups water
  • 1/2 cup steel cut oats, dry (if substituting rolled oats, use 1 cup)
  • Pinch of sea salt
  • 3 tablespoons plain soy milk
  • 2 teaspoon wheat germ
  • 2 teaspoon ground flaxseed
  • ½ cup fresh blueberries, rinsed and dried
  • 8 walnut halves, chopped
  • 2 teaspoon pure honey


  1. Bring water to a boil in a pot.
  2. Stir in oats and reduce heat to simmer, cook uncovered, stirring occasionally for 25 minutes or until most of the water is absorbed.
  3. Stir in salt and soy milk. Continue to simmer for 5 minutes or until oats are thick and fluffy.
  4. Remove pot from heat and stir in wheat germ and flaxseed until thoroughly mixed.
  5. Fold in blueberries.
  6. Spoon oatmeal into a bowl and top with walnuts, drizzle with honey and enjoy!

Nutrition:  (Serving size: ½ of recipe)
calories: 266        protein: 9g            total carbohydrate: 42g        total fat: 9.5g
sugars: 10g         sodium: 349mg         dietary fiber: 6.5g          saturated fat: 1g

*Recipe contributed by Robert Summerford, 

Bastyr University Dietetic Internship project Dec. 2011