Apple Oatmeal with Cider
This Apple Oatmeal with apple cider is sure to be a crowd pleaser at your family’s breakfast table. It is both dairy-free and naturally sweetened with fruit. A delicious, easy, and nutritious start to your day that both kids and adults will enjoy!
How to make Apple Oatmeal with Cider
Place quinoa, rolled oats, flax seeds, chia seeds, apple, and cinnamon in a pot with cider and water. Bring to a boil then lower to a simmer. After about 5 minutes, add multigrain cereal, cover and simmer on low for about 10 minutes until most of the liquid is absorbed.
Turn off the heat, add dried fruit, and sit for a few minutes. Add toasted nuts when eating, or you can mix them in with the dried fruit if you prefer!
All about Quinoa
I like to mix quinoa and oats in my Apple Oatmeal with Cider. Quinoa is naturally gluten-free, and while it is classified as a whole grain, it is actually a seed! One cup of cooked quinoa provides 8g of protein and 5g of fiber. Quinoa is one of the few plant proteins that is a complete protein, providing all 9 of the essential amino acids in the amounts our body needs. There are over 120 varieties of quinoa, with the light white and yellow varieties offering the mildest flavor. If you want a more earthy flavor, give the red and black varieties a try!
Types of Oatmeal
I love oatmeal for breakfast. The soft, creamy texture combined with the apple cider in my Apple Oatmeal recipe provides a perfect breakfast with a touch of sweetness. In this recipe, I used rolled oats. But what are the different types of oats?
Oats are categorized by how they are processed. There are Oat Groats, that are whole oat kernels that have been cleaned and had the inedible hulls removed. This type maintains its germ, endosperm, and bran where a lot of the fiber and nutrition is found! Steel-cut oats are oat groats that have been further cut down into 2-3 pieces using a steel blade. Scottish oats are oat groats that have been ground into a meal. The rolled oats we use in my Apple Oatmeal recipe are groats that have been steamed, rolled and flattened into small flakes. The flakes are then dried and shelf stable! Last but not least, there are instant oats that are steamed longer and rolled thinner than rolled oats. This allows them to cook very quickly! What is your favorite type of oats? Tell me in the comments below!
Flax and Chia Seeds!
Flax is part of the Lineaceae family. Flaxseeds provide a nutty flavor, crisp texture, and contain many important nutrients. They are a great source of ALA, an important omega-3 fatty acid especially for those who consume vegetarian diets. They also provide both soluble and insoluble fiber. Insoluble fiber increases bulk in the intestine which helps with constipation. Fiber also plays an important role in maintaining blood glucose levels and feeding your gut microbiome. Flaxseeds also provide phosphorus, magnesium, calcium, and potassium.
Chia seeds also provide a good punch of nutrition. In just one ounce they provide 10g of fiber, 4.7g of protein, and also provide calcium, iron, magnesium, phosphorus, and potassium. These nutrients play an important role in brain, bone, muscle, and digestive health! Enjoy some flax and chia seeds in my Apple Oatmeal with Cider.
Kajla, Priyanka, et al. “Flaxseed-a Potential Functional Food Source.” Journal of Food Science and Technology, Springer India, Apr. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4375225/.
“Oats.” The Nutrition Source, 4 Nov. 2019, www.hsph.harvard.edu/nutritionsource/food-features/oats/.
“Quinoa.” The Nutrition Source, 21 Oct. 2019, www.hsph.harvard.edu/nutritionsource/food-features/quinoa/.
- ¼ cup Quinoa
- ¼ cup Rolled oats
- 1 T Flax
- 1 T Chia
- 1 Apple diced
- 1 tsp Cinnamon or cinnamon stick
- 1 ½ cups Apple cider
- 1 ½ cups Water
- 1 cup multi graincereal
- 2/3 cup Dried fruit anything you like
- 2/3 cup Nuts toasted (anything you like)
- Place quinoa, rolled oats, flax, chia, apple, cinnamon in pot with cider and water. Bring to boil then lower to simmer.
- ~5 minutes later, add multigrain cereal, cover and simmer on low ~10 minutes until most of liquid is absorbed.
- Turn off heat, add dried fruit, cover, and sit for a few minutes.
- Add toasted nuts when eating (can mix these in with dried fruit in step 3 if preferred).