Warming oatmeal for cold winter months
Gosh, what a cold February we’re having!! I thought it would be timely to share with you one meal idea that you can use to warm your body internally.
Chinese diet theory places a lot of emphasis on eating for the seasons, so during the cold winter months, we ideally eat warming and nutrient dense foods. Consider foregoing your iced drinks, raw veggies, cold salads and ice cream. When you consume a lot of cold foods, it’s as if you’re dumping iced water on your digestive fire, which makes it so much harder for your body to digest your meal and absorb nutrients.
In the winter it’s especially important to rely more on warming foods, including teas, soups, roasted veggies and oatmeal, which I’ll focus on in this newsletter.
Oatmeal has a ton of health benefits, and it’s a great option because you can customize the meal to your needs by choosing toppings that have specific health benefits. Some ideas are below but first a little more about the nutritional value of oatmeal:
The benefits of oatmeal
Oatmeal has a high fiber content and helps lower cholesterol levels, reduce the risk of heart disease, and improve digestive health by supporting regular bowel movements.It has a low glycemic index, and so it is ideal for maintainingsteady blood sugar levels, which is particularly beneficial for people with diabetes or those looking to manage their energy levels throughout the day. Additionally, oats are a good source of essential nutrients, includingvitamins B1, B5, and folate, and minerals like iron, magnesium, and zinc.
From a Traditional Chinese Medicine (TCM) perspective, oatmealsupports the Spleen and Stomach, which are responsible not only for digestion but also contribute to fluid metabolism and energy production. Oats are used to tonify the Qi, promote digestive health, and strengthen the body's internal moisture.Oatmeal is particularly beneficial for individuals who struggle with fatigue, bloating, or sluggish digestion.
Adding nuts, berries, and other toppings to oatmeal can further enhance its health benefits. Here are some ideas on what ingredients to add to your oatmeal depending on the health benefits you are looking for.
Toppings to optimize your health
Nuts: From a western perspective, we know that nuts are rich in healthy fats, protein, and essential nutrients like vitamin E. From a TCM perspective, nuts are warming and nourishing for the kidneys and spleen, and they help replenish the body's energy reserves.
Walnuts are thought to aid brain function and help with mental acuity.
Almonds are great for the lungs and are used when there is a need to clear phlegm.
Seeds: Like nuts, seeds are a great source of healthy fats, proteins, vitamins and minerals.
Flaxseeds are used to help lubricate the large intestine and are a great way to ease constipation.
Sunflower seeds act on the lungs and large intestine. Because they support lubrication in both organs, they can be used to ease constipation as well as a dry cough.
Chia seeds are rich in omega-3s and are used to support heart health. They are often used when trying to lower cholesterol and blood pressure and can be beneficial for inflammation.
Berries: Rich in antioxidants, vitamins, and fiber, berries combat oxidative stress, improve immune function, and promote overall vitality. TCM views berries as cooling and tonifying, so adding them to warming oatmeal results in a more neutral effect.
Blueberries are used to support the liver and kidney and to build blood and Yin. They have cleansing and detoxifying properties.
Raspberries benefit the heart, liver and kidneys. Since they are cooling, they can ease inflammation.
Other Fruit
Bananas are also considered cooling, but when combined with some of the other warming ingredients, they can still be a valuable addition to your oatmeal breakfast. They are considered moistening when there are dry conditions, and as such help with constipation.
Apples are also considered moistening and are great for building healthy body fluids while at the same time reducing the build-up of mucus. They support the heart and lungs and are used for digestive weakness.
Other toppings
Cinnamon is great for enhancing the warming properties of any meal. It helps regulate and stabilize blood sugar, and as such is a wonderful addition for those struggling with pre-diabetes or diabetes.
Honey has gentle, calming effects on the digestive system and can be used to ease inflammation. When combined with bananas and chia seeds it does wonders for constipation.
Raisins are used to improve digestion and treat constipation. They support the kidneys and can be helpful in cases of fatigue.
I hope this article has given you some ideas on how to tailor oatmeal to support your specific needs and create a balanced, nutrient-dense meal that is warming and gentle on the digestion while supporting steady energy and balance.
