This blog is intended to track my 100% whole food plant based experience and share what I have learned with others. You can participate in this blog by posting questions, advice, your experiences and successes, and anything else you think others may learn from this share in the Post Comments section after each of my Blog Posts. Please take advantage of the Subscribe For Updates or follow us link...your email address will not be shared. Also, feel free to click the Please Share It link and share it with the G+1 button in the top left corner to join our Google Circle and also add me to Facebook and Twitter. Ken Carlile


Stop worrying about dieting. Just eat whole foods that come out of the earth and not the foods that fertilize it. Ken Carlile, Blogger at


Disqus now available after each post. Click on post title and go to the bottom of the page. Great for commenting.The links below will also take you to this post. Choose your favorite!


Oatmeal for the Cooler Weather

Print Friendly and PDF
There are lots of different oats on the market these days, but the only one you should be considering are ones that are 100% whole oats.  Instant oatmeal has take most of the nutritional value out of the oats in order to gain speed in cooking thereby rendering it more of a simple carbohydrate (simple = sugar to your body).  As an example, since I started this diet if I inadvertently order oatmeal in a restaurant and it's not 100% whole, I will have a sugar crash like you can't believe about an hour and a half later.  My body no longer wants to process such assaults of sugar on my system.

The nutritional properties of whole oats along with the slow burning power of complex carbohydrates (complex = slow burning, more energy for a longer period) makes this an excellent way to start your day.

Rolled Oats, banana, honey, almond milk

Now, what's the difference between Steel Cut vs. Rolled Oats.  Steel Cut Oats take the whole oat, and cut it into 2 or 3 pieces and the bran and germ are still with it.  Rolled Oats are processed a little bit more, toasted and rolled flat, but have the same nutritional value, bran and germ as Steel Cut.  The only real difference is how they cook up.  The Rolled will have a softer, creamier quality after cooking and requires less liquid but more oats than the Steel Cut.  The Steel Cut will have a chewier texture and nuttier flavor.

I like to make my oatmeal in my rice cooker.  My cooker has a delay timer on it so I can set it to 7 a.m. and the oatmeal will be ready when I wake up.  This is what works on my rice cooker after lots of experimenting and some disasters (don't make too much or it will overflow through the steam valve).  I have a Costco Aroma brand (the less expensive one at Costco, I think about $29).  It is a 10 cup rice cooker, but I don't recommend making any more oatmeal than 1/2 cup dry.

For the Rolled Oats:

1/2 cup oatmeal
1 1/2 cups water (or almond milk, soy milk or other liquid you choose)
Cinnamon (Optional)
Vanilla (Optional)
Throw in some Quinoa and flax seeds for added protein, antioxidants and vitamin, fiber and Omega 3s (adjust liquids accordingly)

Also, try this recipe for Pumpkin Porridge (Oatmeal)

Steel Cut Oats, Banana, Honey

Add all ingredients, stir and set the timer if you're using it.  The rolled oats work on the white rice setting

For the Steel Cut Oats:

1/4 cup oatmeal
1 1/2 Cups water (or almond milk, soy milk or other liquid you choose)
Cinnamon (Optional)
Vanilla (Optional)

Add all ingredients, stir and set the timer if you're using it.  The rolled oats work on the Brown rice setting

You might want to experiment a little with these and your specific model.

Basically I'm using a 1 part Rolled Oats to 3 parts water for the first recipe, and 1 part Steel Cut Oats to 6 parts liquid for the second recipe

If you want to add other things such as dry fruit, fresh fruit, hemp protein, flaxseed meal, experiment first.  Some fruit will absorb more water than others and the dried proteins and meal will need a little more liquid as well.  Make extra and freeze them.

The number of Steel Cut Cups made using 1 cup Oats (plus one I already ate)


  1. Ken,

    Thanks so much for the info about the oatmeal. My husband gets up an hour before I do and this will solve our "oatmeal" breakfast preparations. When he wants oatmeal, he usually eats the instant junk but now he can have the really good stuff!

  2. You can also add almond milk in the morning and any other fresh fruit you like.

  3. Last night I made the oatmeal in the rice cooker using Coaches Oats and the brown rice setting. I only made one serving using 1/4 cup oats to 1 1/2 cups water. It was on time using the timer but the oatmeal was gluey. Do you think it was too much water or should I have used the white rice setting? I like oatmeal to have a slightly nutty texture.

  4. Coaches Oats cook in about the same amount of time as Rolled Oats. Try it again with the same quantities and use the white rice setting. Let me know how it goes. The Steel Cut Oats take about 45 minutes to cook normally where the Rolled and Coaches are 3-5 minutes.

  5. Made the oatmeal last night and this morning, much to my delight, it was almost perfect! I need to just reduce the water by a bit or maybe add raisins to absorb some more of the liquid. Thanks so much for your help! You are one smart cookie, er, I mean vegan;-)




Email *

Message *