Categories: Knee Health BlogKnee Management and Treatments

Mighty Bone-Loving Oatmeal – Food for Healthy Bones

The best breakfast cereals for your bones

Mighty Bone Loving Oatmeal contains a delicious nutritional boost. Oats are high in soluble fiber called beta-glucan, which is beneficial for heart health. They are a good source of manganese, a component of antioxidant enzymes, important in facilitating bone development and helping to make and break down glucose. Oats are also a good source of calcium, iron, magnesium, zinc and selenium.

Add berries

My bones feel nourished from eating my, cook once, twice (or 3-4 times), mighty, bone-loving oatmeal, especially as the weather turns colder. Because I find it so soothing, I usually eat oatmeal all year round. Adding berries rounds out this pleasant meal with a touch of sweetness.

Mighty Bone Loving Oatmeal

My mighty bone-loving oatmeal is not your everyday oatmeal. Check out the ingredients and enjoy a breakfast that’s both good for your bones and delicious.

Find more bone-loving recipes on my Comprehension Bone Health Program (CBHP) waiting list here!

View all recipes here.

Preparation time 1 day 10 minutes

Cooking time 20 minutes

Total time 30 minutes

Class Breakfast

kitchen American

Portions 4

Calories 339 kcal

1/2 cup steel cut oats biological
1/2 cup grits organic optional
1/4 cup Teff optional
1/4 cup Quinoa
1 Tablespoon apple cider vinegar to soften
2/3 cup water
3 Tablespoon chia seeds or Zen Basil Seeds
3 Tablespoon flax seed ground
1/2 teaspoon spices cinnamon (ceylon is the best), nutmeg, cloves
1/2 teaspoon vanilla extract optional
1 Tablespoon almond butter
6 plums minced meat or 1 tablespoon plum puree
1 handful blueberries optional
1 dash salty

Soak oats, grits, teff and quinoa overnight in water with 1 tablespoon of apple cider vinegar. Make sure the grains are submerged in water. This starts the germination process.
In the morning, use a fine sieve to empty and rinse the soaked grains. You can also use a nut bag or cheesecloth bag.
Place the grains in a pot and add 3 cups of fresh water. Bring to the boil.
Add your spices and vanilla extract. If you are using chopped plums, add them now.
Reduce the temperature to medium heat
Stir your oatmeal
Add Zen Basil seeds or chia seeds
Cover your oatmeal and turn off the heat
Oatmeal should cook in about 20 minutes — you want it to be wet (but not runny), so when it’s time to add the ground flax, the oatmeal won’t be pasty.

The nutritional information is calculated automatically and may vary based on the ingredients and products used.

Calories: 339kcalCarbohydrates: 53GEgg white: 11GFat: 10GSaturated fat: 1GPolyunsaturated fat: 5GMonounsaturated fat: 2GTrans fat: 0.01GSodium: 18mgPotassium: 350mgFiber: 11GSugar: 8GVitamin A: 135IUVitamin C: 2mgVitamin K: 13µgCalcium: 136mgIron: 4mgMagnesium: 113mgPhosphorus: 245mgSelenium: 8µgZinc: 2mg

Keyword chia seeds, oatmeal, steel cut oats, Teff

Want more bone-loving recipes?

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Dr. Approved: 7-Day Meal Plan – Simple Cooking for Bone Health

With 27 bone-loving recipes, shopping lists, nutrition plans, storage tips, weekly tips (why soak), a nutrition panel with each recipe, 5 cooking videos for inspiration and much more.

My Fully Clickable (Table of Contents) download guide helps you navigate recipes and all the information in this guide.

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