A Simple Start

To start with the recipes, here is a simple staple: oatmeal. I realize that oatmeal is not for everyone--the texture, I am told, is something one either likes or dislikes, with little opinion variation in between.

Despite the difficulty of convincing nonbelievers that oatmeal is fun, it's rather easy to point out its virtues. In fact, it's pretty much presumed to be a "health food" no matter what packaging it comes in. But I prefer the plain old fashioned rolled oats that are prepared on a stove top; this way, the sweeteners, seasoning, and other accoutrements are all up to me.

First of all, I have to give credit to Mahanandi, one of the food blogs I regularly visit, for linking to this very thorough exploration of the myriad health benefits of oatmeal's star ingredient: oats. I think most people would agree that it's a good one.

Perhaps the most important quality of oats to an American audience is its soluble fiber content, about 2 grams per 1/2 cup oats. That may not sound like a lot, but soluble fiber (not insoluble fiber; both are sometimes combined under the heading "fiber") sucks up cholesterol like a vacuum cleaner (and promptly removes it). It's not something you find in great quantities in many ingredients, if at all, but it's very effective at lowering blood pressure and, obviously, cholesterol levels.

The most basic recipe is as follows:

• 1/2 cup oats
• 1.25 cups water

And that's it. Directions: boil until desired consistency. Everything else is extra, and up to you and your imagination. The great thing about oatmeal is its versatility.

Of course, unless you're living the ascetic monastic life, you'll want to add the following:

• 1/4 teaspoon salt
• something sweet (a teaspoon of brown sugar usually does it)

Then add something interesting, like fruit or spice. cinnamon and raisins, brown sugar and apples, peaches and cream, etc. Here's my standard variation, most of which is optional:

• 3/4 cup oats
• 1/2 cup vanilla rice milk
  
• 1 cup water
• ~1/4 teaspoon cinnamon
• ~1 tablespoon powdered milk
  
• 1/4 cup raisins
• 1/2 tablespoon brown sugar
• light drizzle maple syrup

Directions: bring liquids to a boil, then add everything but the syrup; cook to desired consistency, serve, and top with syrup.

Add raisins at the start when liquids are cool to soften them; add oats when liquids are cool for a creamier (some say gooier) final consistency. Milk will also produce a creamier oatmeal, but with quality oats you hardly notice the difference.

You might be thinking that this is too sugary, but considering the size of the portion (oats expand like rice), it's not bad. It can also easily become so if you keep the sweetener next to your bowl as you eat. Just resist the urge to sweeten as you go.

Speaking of sugar, the cinnamon plays an important role here: even a little bit has been shown to control glucose levels in the blood and dampen any spiking that causes people to go hyper and then crash (...and then get type II diabetes) . Oatmeal probably isn't the worst thing for your blood sugar (but mini prepackaged oatmeals will be more sugary and have a greater impact), but the cinnamon helps offset any refined sweeteners you might want to add.

And if you're either diabetic or at risk for it, go nuts with the cinnamon. But whatever you do, just don't attempt to disprove the saying that a human cannot swallow a spoonful of cinnamon...trust me.