Dark Oatmeal

simple grains-and-berries bowl to start a great day

After discussing the Lenape diet surrounding the "three-sisters-of-life" (corn, beans, squash) along with wild game, wild greens, grains, and berries at a recent event, we offered this contemporary nutrition-science-based recipe for a quick, wholesome breakfast of grains and berries that can easily be made into a morning habit that you don't even have to think much about. It may even change how your lunch, hours later, will impact your blood-sugar level. Starting your morning with this nutrient-dense breakfast offers high-quality, sustained fullness and energy. Important note: This is provided as an evidence-informed nutritional option, not as medical advice. Especially if you have any special medical conditions or food sensitivities, please consult your healthcare provider for personalized dietary advice before using.

Servings / Yield: For one average adult (multiply up to about 8 servings; proportions may need adjustment at higher volumes)

Bowl of dark oatmeal with wild blueberries, flaxseed, walnuts, and Ceylon cinnamon reflecting Native traditional foraging practices and modern nutrition science

Ingredients

Main Ingredients

Toppings (scatter evenly before serving)

Instructions

  1. Cook oatmeal as usual, but avoid boiling. Simmer just below the boiling point and do not exceed the normal cooking time. This helps to keep it more intact.
  2. As soon as heat is removed, stir in ground cinnamon, cocoa powder, and salt.
  3. Add frozen wild blueberries and stir in to cool the oatmeal and thaw the berries. This is a quick-cooling time-saver.
  4. Top off with ground flaxseed, wheat germ, wheat bran, and chopped walnuts. Note: To optimize nutrient availability, it may be better to not accompany this recipe with bananas or dairy products. With that awareness, have fun making your own version!
  5. Serve and enjoy!
Research References for Healthcare Providers

1. Breakfast Consumption, Composition, and Metabolic Wellness

Kevin C Maki, Alyssa K Phillips-Eakley, Kristen N Smith The Effects of Breakfast Consumption and Composition on Metabolic Wellness with a Focus on Carbohydrate Metabolism. Advances in Nutrition 2016. DOI: 10.3945/an.115.010314

2. Oatmeal / Oat Beta-Glucan (Cholesterol-Lowering, Cardiovascular Health)

Whitehead A, Beck EJ, Tosh S, Wolever TMS. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition. 2014. DOI: 10.3945/ajcn.114.086108

Ho HVT, Sievenpiper JL, Zurbau A, et al. The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. British Journal of Nutrition. 2016. DOI: 10.1017/S0007114516001859

3. Wild Blueberries (Anthocyanins, Cognitive & Cardiovascular Health)

Kalt W, Cassidy A, Howard LR, et al. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Advances in Nutrition. 2020. DOI: 10.1093/advances/nmz065

Wood E, Hein S, Mesnage R, et al. Wild blueberry (poly)phenols can improve vascular function and cognitive performance in healthy older males and females: a double-blind randomized controlled trial. The American Journal of Clinical Nutrition. 2023. DOI: 10.1016/j.ajcnut.2023.03.017

4. Flaxseed (Alpha-Linolenic Acid / Omega-3, Cardiovascular Health)

Rodriguez-Leyva D, Weighell W, Edel AL, et al. Potent antihypertensive action of dietary flaxseed in hypertensive patients. Hypertension. 2013. DOI: 10.1161/HYPERTENSIONAHA.113.02094

Rodriguez-Leyva D, Pierce GN. The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Canadian Journal of Cardiology. 2010. DOI: 10.1016/S0828-282X(10)70455-4

5. Walnuts (Alpha-Linolenic Acid, Polyphenols, Cardiovascular & Cognitive Health)

Ros E, Núñez I, Pérez-Heras A, et al. A walnut diet improves endothelial function in hypercholesterolemic subjects: a randomized crossover trial. Circulation. 2004. DOI: 10.1161/01.CIR.0000124477.91474.FF

Chauhan A, Chauhan V. Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. 2020. DOI: 10.3390/nu12020550

6. Cinnamon (Blood Glucose Control, Insulin Sensitivity)

Allen RW, Schwartzman E, Baker WL, Coleman CI, Phung OJ. Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis. Annals of Family Medicine. 2013. DOI: 10.1370/afm.1517

Zelicha H, Kloting N, Kaplan A, et al. Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes: a 4-week randomized controlled crossover trial. The American Journal of Clinical Nutrition. 2024. DOI: 10.1016/j.ajcnut.2023.12.011

7. Dietary Fiber (Overall Cardiovascular Health)

Threapleton DE, Greenwood DC, Evans CEL, et al. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ. 2013. DOI: 10.1136/bmj.f6879

Kim Y, Je Y. Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-Analyses. Journal of Chiropractic Medicine. 2016. DOI: 10.1016/j.jcm.2016.04.002

8. Whole Grains

Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016. DOI: 10.1136/bmj.i2716

9. Possible Bananas and Berries Interaction

Ottaviani, J. I., Ensunsa, J. L., Fong, R. Y., Kimball, J., Medici, V., Kuhnle, G. G. C., Crozier, A., Schroeter, H., & Kwik-Uribe, C. Impact of polyphenol oxidase on the bioavailability of flavan-3-ols in fruit smoothies: a controlled, single blinded, cross-over study. Food & Function. 2023. DOI: 10.1039/D3FO01599H

10. Possible Dairy and Cocoa Interaction

Serafini, M., Bugianesi, R., Maiani, G., Valtuena, S., De Santis, S., & Crozier, A. Plasma antioxidants from chocolate. Nature. 2003. DOI: 10.1038/4241013a

Note: These peer-reviewed resources are provided for reference and use by healthcare providers. They are for informational use only, emphasizing highly-cited, rigorous studies (meta-analyses, systematic reviews, and landmark RCTs) that have shaped nutritional guidelines over the past 30 years rather than being exhaustive. This is not commercial content. This history Trust does not provide medical advice. Consult healthcare professionals for personalized dietary guidance.

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