Matthew Kadey, R.D.

Thai Slaw 1 cup shredded slaw mix + 1 Tbsp creamy peanut butter + 2 tsp soy sauce + 2 tsp rice vinegar + 1 tsp Sriracha + 1 tsp fish sauce Christopher Testani

Green Salsa 1/2 cup salsa verde + 2 Tbsp pumpkin seeds + 1/4 cup chopped cilantro + 1/4 tsp cumin powder Christopher Testani

Pesto Aioli cup mayonnaise + 2 Tbsp sun-dried tomato pesto + 1 tsp lemon zest Christopher Testani

Hawaiian Guac 1/2 cup guacamole + 1/2 cup diced pineapple + 1/4 cup diced red onion + tsp ground cayenne Christopher Testani

Home Run 1 Tbsp grainy Dijon mustard + 1 Tbsp white-wine vinegar + 2 tsp maple syrup + 2 Tbsp chopped shallots + 2 Tbsp chopped sage Christopher Testani

Greek God cup plain Greek yogurt + 1/4 cup crumbled feta + 2 Tbsp chopped dill + 1 minced garlic clove + 1 tsp fresh lemon juice Christopher Testani

Corn Dog 1/2 cup fresh corn kernels + cup chopped roasted red pepper + cup halved cherry tomatoes + 1/4 cup chopped cilantro + 1/4 jalapeo (minced) + 1 thinly sliced scallion + 2 tsp fresh lemon juice Christopher Testani

Burrito-esque 1/2 cup refried beans + 2 tsp minced chipotle peppers in adobo sauce + 2 tsp fresh lime juice + 1 minced garlic clove Christopher Testani

Beet It 1/2 cup grated beet + 1/2 cup grated carrot + 1 1/2 Tbsp horseradish + 1 Tbsp cider vinegar + 1 tsp sugar Christopher Testani

Ketchup and Mustard Are Boring Hot Dog Toppings

One cup of cooked oatmeal contains four grams of fiber and only 166 calories. Fiber, as you may know, promotes heart and gut health and helps improve blood-sugar levels. If youre not eating enough fiber, oatmeal is a great place to start.

Yet despite Mother's Nature's preference for this near-holy whole grain, oatmeal is still, well, bland. Here's exactly how to cook oatmeal so that it has some texture and then 16 ways to elevate that oatmeal to bust breakfast boredom and wake up your morning bowl.

Skip instant oatmeal, which always turns soggy and soupy.

Instead, turn to steel-cut oats, which are hearty and soak up liquid while retaining their slight chew. Yes, they take longer to cook, but thats why its best to make them while you sleep.

In a medium-sized pot, add 2/3 cup steel-cut oats, a pinch of salt, and 1 3/4 cups water. Bring the water to a slight simmer (a few small bubbles breaking the surface) over medium heat, remove the pot from the heat, place a lid on it, and let the oats soak overnight.

Step 2: Add flavor.

In the morning, stir in a couple splashes of milk and any of the add-ins that follow. Then heat everything over medium low for 5 minutes, stirring a couple times. Transfer to a bowl and then apply your toppings. This makes enough for 2 servings.

Add: 1 scoop chocolate protein powder, 1 tsp instant coffee, 1/4 tsp cardamom

Top: 1 cup sliced strawberries, 1/4 cup chopped almonds

Add: 1/2 cup shredded carrot, 2 Tbsp dried currants, 1/2 tsp vanilla extract, 1/2 tsp allspice

Top: 1/4 cup sliced pecans, 2 tsp maple syrup

Add: cup chopped dried mango, 1 Tbsp chopped mint, 1 tsp grated fresh peeled ginger

ITALIAN STALLION

Add: 2 Tbsp chopped sun-dried tomatoes, 2 Tbsp sliced Kalamata olives, 1/2 tsp Italian seasoning

Top: 1 fried egg, 1/4 cup crumbled feta

Add: 1 grated apple, 3/4 tsp vanilla extract, 1/4 tsp ground cloves

Add: 1 tsp golden milk powder (Amazon has it), 2 Tbsp chia seeds, 2 tsp honey

Top: 1 cup chopped mango, 1/4 cup coconut chips

Add: 1 mashed ripe banana, 2 Tbsp peanut butter, 1/2 tsp cinnamon

Add: cup chopped dried figs, 1 tsp orange zest, 1/2 tsp ginger powder

Add: 1 tsp matcha powder, 2 Tbsp shredded coconut, 1/2 tsp ginger powder

Top: 1 cup chopped pineapple, 1/4 cup chopped pistachios

Add: 1 oz chopped dark chocolate, 1/2 tsp cinnamon

Top: 1/4 cup chopped hazelnuts, 2 Tbsp dried tart cherries

RAISIN BRAN-ISH

Add: 1/4 cup raisins, 2 Tbsp bran, 1/2 tsp cinnamon

Top: 1 cup plain or vanilla Greek yogurt

BLUEBERRY CHEESECAKE

Add: 1 tsp lemon zest, 1/2 tsp ginger powder, 2 tsp honey

Top: cup ricotta cheese, 1 cup blueberries

Add: 1/2 cup grated beet, 2 Tbsp ground flaxseed, 1 Tbsp brown sugar, 1/2 tsp cinnamon

Top: 1 cup raspberries, 2 Tbsp cacao nibs

SALMON AND SPINACH

Add: 1 cup baby spinach, 1/2 cup sliced roasted red pepper, 1 sliced scallion, 1/4 tsp black pepper

Top: 4 oz flaked smoked salmon, 2 Tbsp chopped dill

Add: 1/2 cup mashed sweet potato, 1 scoop vanilla protein powder, 1/4 tsp nutmeg

Top: 2 Tbsp almond butter, 2 tsp maple syrup

Add: 1 Tbsp soy sauce, 1 tsp chile garlic sauce, 1 tsp minced fresh ginger, 1/2 tsp fish sauce

Top: 2 links chopped cooked turkey sausage, 2 Tbsp sliced scallion greens

You may not know this, but oatmeal is one of Mother's Nature's favorite children. Why else would she bestow upon it the powers to <a href="https://www.ncbi.nlm.nih.gov/pubmed/31500515" id="8d27eeaa-3dcd-3b97-a63d-44d0f12e3a22"> help regulate diabetes </a> , the fiber to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/" id="2f41cb4e-3c33-31df-acfc-93e20b6d2af9"> assist in heart health </a> , and the extra-special soluble fiber -glucan (seriously, <a href="https://www.ncbi.nlm.n...

16 Boredom-Busting, Heart-Healthy Oatmeal Recipes

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Pulse Kenya is the most followed news and entertainment platform in Kenya. It informs and engages young Kenyans around the clock and provides updates by the hour.

Matthew Kadey, R.D.

Articles written by the author

Ketchup and Mustard Are Boring Hot Dog Toppings

16 Boredom-Busting, Heart-Healthy Oatmeal Recipes