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The Healthy Family Mealtime Makeover, Issue #013 -- Oatmeal; A Super Whole Grain
January 11, 2006

Welcome! Learn How to Combine Healthy Recipes with Family Fun!

If you are receiving your first issue of the Healthy Family Mealtime Makeover -- Thanks for signing up! I hope you learn a new nutrition and wellness tip each week.

To receive your complimentary e-book on getting your family excited about eating breakfast, download Breakfast and Brunches FREE!

I want to continue to offer an excellent resource in 2006 that will help you save thousands of dollars on GROCERY SHOPPING!

Meet Lana Dorazio whom I consider an "expert" grocery shopper. She has developed a grocery shopping system that you can learn too.

Every time she goes shopping she has learned how to come home with delicious food for her family at a fraction of the cost the grocery store would have liked her to pay!

I would encourage you in this new year of thinking how you will save money with your family's food budget to investigate Lana's ebook, Save Thousands Grocery Shopping & Cook Great Food.

How many of you eat oatmeal for breakfast every morning? How many of your kids eat oatmeal as a preferred breakfast cereal?

Rolled oats, in its most commonly eaten form, hot oatmeal, is a whole grain that is a familiar food -- many people grew up eating oatmeal.

Here are some benefits to eating oatmeal for your family:

-Oatmeal is convenient, economical and tastes great!

-Oatmeal has been proven over and over to help reduce cholesterol.

-Oatmeal is a source of fiber and helps to smooth out blood sugar levels.

-Oatmeal helps you to feel fuller longer and may aid in weight control.

-Oats are a powerhouse of nutrition - a natural source of vitamins, minerals, and antioxidants.

Try the easy recipe below:


Yes, you can eat a cookie for breakfast!

Prep time: 10 minutes

Yield: 12-15 cookies

1 1/4 cups sugar (less is optional)

1/2 cup butter, softened

1/2 cup peanut butter

1/4 cup water

1 TBSP vanilla

1 egg

1 1/2 cups whole wheat flour

1 cup old-fashioned or quick cooking oats

1 cup raisins

1/2 tsp salt

1/2 tsp baking soda

4 cups Cheerios cereal (optional)

Heat oven to 375 degrees F. Stir together first six ingredients in large bowl. Add remaining ingredients except cereal. Gently stir in cereal.

Drop dough by rounded 1/3 cupfuls 4 inches apart onto ungreased large cookie sheet. Flatten dough to about 1 inch thick.

Bake 13 to 15 minutes or until golden brown. Let stand 5 minutes before removing from cookie sheet. Store loosely covered.

Source: Tailoring Your Tastes Cookbook



Easy ways to incorporate more whole grain eats into your eating style:

-Add rolled oats to yogurt, soup and salads.

-Sprinkle rolled oats in the middle of a peanut butter and jelly sandwich.

-Add oats to meat loaf, meatballs, burger and taco filling.

-Make oat flour by whirling oats in a blender. Substitute the oat flour for up to 1/3 of the all-purpose flour called for in recipes for cakes, cookies, muffins, breads and fruit crisps.

-Make oatmeal with fruit juice (like apple) instead of water for a tasty change.

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2006


Eat Right Montana (

Quaker Oatmeal (

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Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2005,

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