Diabetic Food Store Recipe

Toast oats (optional)

In a medium saucepan over medium heat, add the steel-cut oats and dry-toast, stirring frequently, for 2–3 minutes until fragrant. This step enhances flavor but can be skipped.

Add 3 cups water and a pinch (1/4 tsp) salt to the saucepan and bring to a gentle boil over medium-high heat.

Reduce heat to low and simmer, uncovered, stirring occasionally, for 20–25 minutes until oats are tender but still chewy. If mixture thickens too much, stir in up to 1/4 cup water or almond milk to reach desired consistency.

Stir in 1 cup unsweetened almond milk (or low-fat milk) and cook for another 1–2 minutes to warm through. Remove from heat.

Allow oats to cool for 1–2 minutes so they are warm but not piping hot (to prevent denaturing the yogurt/protein powder).

Whisk 1/2 cup plain nonfat Greek yogurt into the warm oats until fully incorporated for added creaminess and protein.

If using protein powder, mix 1 scoop with 1–2 tablespoons of almond milk until smooth and then stir into the oats. Taste and adjust consistency with a splash more almond milk if needed.

Stir in 1 tablespoon ground flaxseed for omega-3s and fiber.

Add 1 teaspoon natural nut butter and 2 tablespoons chopped almonds for texture and healthy fats; stir to combine.

Fold in 1/2 cup fresh blueberries (or raspberries) and 1/2 cup diced apple.

Add 1/2 teaspoon ground cinnamon and 1/4 teaspoon pure vanilla extract; stir to distribute spices evenly.

Sweeten, if needed, with a few drops of liquid stevia or a small amount of monk fruit sweetener to taste. Aim for minimal added sweetness to keep the glycemic load low.

Spoon the oatmeal into bowls. Top with the reserved toasted almonds and garnish with 2 fresh mint leaves per serving if desired.

Serve warm. Optionally refrigerate leftovers within 2 hours and consume within 3 days; reheat gently adding a splash of milk or water.