2 Servings || Estimated Preparation Time: 45 minutes

  Cinnamon Apple Walnut Oatmeal
      Nourish & Thrive
     
  
  
  Fall weather calls for foods that warm you from the inside out, and there’s nothing cozier than nutty steel cut oatmeal. This breakfast recipe is Autumn in a bowl. Crisp apples crunchy walnuts pair perfectly with a hearty does of cinnamon and just a touch of sweetness will power you through any chilly day. 
  
  
  2 Servings
  1/2 cup organic Steel Cut Oats (certified gluten-free oats optional to make gluten-free)
  1 tsp cinnamon + a pinch more for topping
  1/8 tsp vanilla Extract
  1 small apple, finely diced (Gala or Granny Smith preferred for their lower sugar content)
  1 tsp pure organic maple syrup - dark amber (previously called “Grade B”)
  1 pinch sea salt
  2 cups water

  Bring (2) cups of water to a boil
  Add (½) cup of oats and follow package instructions for cooking
  Finely dice (1) apple and set aside
  When 3-5 minutes of oatmeal cooking time remains, stir in (1) tsp cinnamon and (1/8) tsp of vanilla extract. 
  Once oatmeal has cooked, transfer to (2) bowls.
  Top with diced apple, a small drizzle of maple syrup, another pinch of cinnamon and a small pinch of sea salt
  For added creaminess, try adding a splash of unsweetened almond or cashew milk.

Fall weather calls for foods that warm you from the inside out, and there’s nothing cozier than nutty steel cut oatmeal. This breakfast recipe is Autumn in a bowl. Crisp apples crunchy walnuts pair perfectly with a hearty does of cinnamon and just a touch of sweetness will power you through any chilly day.

Health Highlights

Walnuts are the powerhouse of nuts and contain high amounts of polyphenols, phytochemicals that have antioxidant properties, not to mention the ever-difficult-to-get enough of Omega-3 fatty acids. Oats are full of fiber, help stabilize blood sugar, and may help improve your immune response to infection (important while in treatment!). Additionally, studies have shown that diets high in fiber (over 30 grams per day) have been shown to reduce the risk of breast cancer in pre-menopausal women by more than half, and post-menopausal women by more than 30%....oh, and they’re a heart-healthy food too. Dig in!!

Ingredients

(½) cup organic Steel Cut Oats (certified gluten-free oats optional to make gluten-free)
(1) tsp cinnamon + a pinch more for topping
(1/8) tsp vanilla Extract
(1) small apple, finely diced (Gala or Granny Smith preferred for their lower sugar content)
(1) tsp pure organic maple syrup - dark amber (previously called “Grade B”)
(1) pinch sea salt
(2) cups water

Tools

Cutting board and knife
Small sauce pan
Large Spoon

Method

Bring (2) cups of water to a boil
Add (½) cup of oats and follow package instructions for cooking
Finely dice (1) apple and set aside
When 3-5 minutes of oatmeal cooking time remains, stir in (1) tsp cinnamon and (1/8) tsp of vanilla extract.
Once oatmeal has cooked, transfer to (2) bowls.
Top with diced apple, a small drizzle of maple syrup, another pinch of cinnamon and a small pinch of sea salt

Adaptations

For added creaminess, try adding a splash of unsweetened almond or cashew milk.

Cancer Tips

Oatmeal is one of 41 foods considered to reduce cancer risk according to the MD Anderson Cancer Center [More info]
This recipe may be helpful in managing side effects of treatment such as tender mouth, nausea, appetite loss, constipation, or diarrhea [More info]
Apples, according to laboratory studies done by AICR, with their potent phytochemicals, may suppress breast cancer tumor growth. Additionally, eating one or more apples per day was associated with lower risk for lung and colon cancer in several large-scale human studies that looked at apple consumption and cancer incidence [More info]
Oatmeal is high in magnesium which helps to build protein in our bodies as well as breakdown carbohydrates, fat, and proteins into energy [More info]
Whole grains like steel cut oatmeal are considered to have cancer-fighting properties! [More info]
Walnuts are full of anti-inflammatory properties and antioxidants! [More info]

Recipe by Nourish & Thrive