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  1. Recipe

Cinnamon-Raisin Oatmeal

4 servings

Source: Breaking the Food Seduction by Neal Barnard, MD; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published with permission

cinnamon oatmeal

Hearty, old-fashioned rolled oats in the morning will keep you satisfied until lunchtime.

About the Recipe

210 Calories · 7 g Protein · 4.8 g Fiber
Gluten-free · Nut-free

Raisins are not only a great source of fiber, but they also add a sweet flavor with no added sugar.

Oats do not contain gluten but can be manufactured in a facility with gluten. For severe allergies, it’s best to buy oats  labeled gluten free.

Avoid using nuts or nut-based milks as a topping if you have a nut allergy.


Makes 4 Servings

  • water (4 cups)
  • old-fashioned rolled oats (2 cups)
  • raisins (1/2 cup)
  • cinnamon (1/2 tsp.)
  • salt (1/4 tsp.)
  • vanilla soy or rice milk, optional (to taste)


  1. Combine all ingredients, except nondairy milk, in a heavy saucepan. Bring to a boil. 

  2. Lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking.

  3. Serve plain or with vanilla soy or rice milk, if desired.

  4. Variation: For Cinnamon-Apricot Oatmeal, replace raisins with 1/2 cup chopped dried apricots. Cook as directed.

  5. Variation 2: For Cinnamon-Apple Oatmeal, reduce water to 3 1/4 cups and replace raisins with 1 apple, peeled and coarsely chopped. Cook as directed.

Nutrition Facts

Per serving

Calories: 210
Fat: 2.6 g
     Saturated Fat: 0.5 g
     Calories from Fat: 11.3%
Cholesterol: 0 mg
Protein: 7 g
Carbohydrates: 41.7 g
Sugar: 11.1 g
Fiber: 4.8 g
Sodium: 155 mg
Calcium: 38 mg
Iron: 2.2 mg
Vitamin C: 0.5 mg
Beta-Carotene: 0 mcg
Vitamin E: 0.3 mg

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