Now that the temperatures have started to drop, it’s time to look at those autumnal recipes. Start your crisp morning with a bowl of warming, walnut-topped pumpkin spice oatmeal that is both heart-healthy and cancer-fighting.
During the fall, it can be hard to get out of bed to make breakfast. Luckily, you can make delicious pumpkin spice oatmeal ahead of time and for the week, saving you precious time.
In addition to being festive for the season, this oatmeal incorporates many properties that help fight cancer, reduce inflammation and lower the risk for heart disease. The warming spices also make it ideal for eating on a cold day. And as added benefit, it's just as good reheated!
Ingredients
- 1/4 teaspoon ground allspice
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon ground cinnamon
- 1/8 teaspoon ground ginger
- 1/4 cup packed brown sugar
- 1 cup canned pumpkin puree (not pumpkin pie filling)
- 4 1/2 cups of low-fat milk, water or dairy alternative
- 1 1/2 cups steel-cuts oats
- 3/4 teaspoon salt
Instructions
- In a large saucepan over low heat, toast allspice, nutmeg, cinnamon, and ginger, stirring occasionally until fragrant. Do this for about two minutes. Toasting the spices will enhance their flavor and compliment the nuttiness of the walnuts and steel cut oatmeal.
- Stir in the brown sugar, followed by the pumpkin puree. Stir to combine.
- Add milk or water, raise heat and bring mixture to a simmer.
- Stir in oats, and simmer over medium heat until tender, but not mushy, for about 25-30 minutes.
- Stir in salt, and cool to a temperature safe for eating.
- Once cool enough to eat, top with walnuts.
- Enjoy!
This article was updated for the September 2024 edition of the HealthPerks newsletter.
