Morning Oatmeal


When you’ve been ordered not to eat anything 3 hours before bedtime (to prevent reflux), it’s not an option to skip breakfast. Get in the nutrition while you can! Smoothies, egg whites, and non-sugary cereals are great options.

I used to make oatmeal with tons of cinnamon and dried fruit, and sometimes chocolate chips, so this recipe needed adjustment. It would probably be OK to add a few raisins, but I find it easier to abstain from something altogether than to eat just a little bit. (I’m talking to you, dried tart cherries.)

This oatmeal fills me up and satisfies my sweet tooth. It’s worth it to get up 10 minutes early for an energizing meal!


  • 1/3 cup rolled oats (gluten-free if desired)
  • 2/3 cup plain skim or soy milk
  • 1/8 tsp. ground ginger or vanilla extract
  • 1/2 small Braeburn or Gala apple, chopped
  • 2 tsp. honey, to taste


  1. Combine all ingredients, stir, and microwave for 3 minutes. (Cooking time may be faster if you have a strong microwave.)
  2. Stir and microwave for about 2 more minutes, until the liquid is almost all absorbed. Keep watch near the end; open the microwave door and stir if the bowl is in danger of overflowing.
  3. Allow oatmeal to cool for a few minutes before eating.
  4. Be sure to rinse the bowl with warm water and scrape off the residue when you’re done, or you may have oatmeal stains on your bowl forever.

Serves 1.


2 responses

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