How to: Make a healthier bowl of oatmeal

Did you know January is National Oatmeal Month? Considering the cold, bone chilling weather these days, it's the perfect time of year to celebrate this healthy, warming breakfast food. High in fiber, antioxidants and more; oatmeal consumption has been linked to improved heart health, immune function, overall satiety and blood-sugar control.

It’s important to note that not all oatmeal is created equal. Avoid instant, flavored oatmeal varieties as they can contain upwards of 3-4 teaspoons of sugar per serving. If you’re feeling bummed about ditching your instant flavored oatmeal, here is a cheat sheet for creating a tasty bowl of oats with my favorite good-for-you toppings:

Lay the foundation. The healthiest foundation for a great bowl of oats is just that, plain ole' oats. When it comes to the choice between steel cut or rolled oats, don't fret as they have virtually identical nutrition labels with equal amounts of protein, fiber, fat and carbohydrates per serving. Just make sure you read the ingredient list — look for oats that have no added salt or sugar. Remember, not all oats are gluten-free as they are often packaged in factories that produce wheat-containing goods.

Quality of ingredient is important to me so my pick for easy, on-the-go oats are Nature's Path Organic, non-GMO hot cereals. When I am keeping it simple, I use their Original Oats or Gluten-Free Homestyle Oats. When I want to mix it up, I opt for their  Qi'a Superfood Oatmeals, which combine seeds like chia and hemp with buckwheat and gluten-free oats. Plus, Qi'a flavors like Creamy Coconut and Cinnamon Pumpkin Seed still have no added salt and low (1g) or no sugar.

Make it creamy. Don't feel limited to water when it comes to your oats. Add a little low-fat milk, unsweetened milk alternative or low-fat yogurt or kefir to achieve a more luxurious texture. What's my pick for making creamy, decadent oats? Add a teaspoon or two of coconut cream (the thick white part of canned coconut milk) or coconut manna, which is, pureed coconut meat. I also like to make my own nut milks to avoid all the additives in store-bought varieties. Simply soak one cup of raw nuts in one cup of water. Store it in a sealed container in the refrigerator overnight then dump the mixture into your blender with an extra 3-4 cups of water and give it a while. You can strain the sediment or enjoy it as it.

Add natural sweetness. Fresh, frozen, pureed or unsweetened dried fruits add a touch of sweetness with the benefit of disease fighting nutrients to boot. If fruit isn't sweet enough for you, you could add one teaspoon of a natural sweetener like Grade B maple syrup, raw honey or coconut sugar and you are still saving yourself from the extra 2-3 teaspoons of refined sugar in most flavored oats. I like to sweeten my oats with nutrient dense savory vegetables like butternut squash, pumpkin and sweet potato purees.

Spice it up. You won't miss the added sugar if you up the flavor of your oats with spices like ginger, cinnamon, nutmeg and more. You can even add citrus zest to brighten the flavor. Cardamom tops the list for me with its savory and slightly sweet flavor profile that pairs well with many fruits.

Power it up with protein and healthy fats. Oats, though fiber rich and satisfying are mostly carbohydrates. Balance out your bowl by adding some protein and healthy fat. Nuts like walnuts, pistachios and almonds add crunch as well as protein, fiber and anti-inflammatory fats. Seeds like ground flax, chia, pumpkin and sunflower are great additions as well. I add nut flours like almond meal or nut and seed pastes like tahini as they provide a richness of flavor and nutrients that can't be beat.

Here are 5 of my favorite oatmeal combinations:

Oatmeal + coconut cream + banana + cinnamon + walnuts
Oatmeal + pumpkin puree + pumpkin spice + cashews
Oatmeal + almond flour + blueberries + orange zest
Oatmeal + tahini + cardamom + pear + chia seeds
Oatmeal + pomegranate + ginger + pistachios

----------

Read more Goal Getter for healthy eating, weight loss and more.