This simple oatmeal recipe has it all: grains, fruits, crucifers, legumes, seeds and spices. High in protein and low in calories, it is a great and simple way to start the day. Make it the night before and refrigerate for an easy morning meal. Yields one serving. 


  • 1 cup of precooked steel cut oats (see Instant Pot Guide for Grains)
  • 1/2 cup cooked black lentils (any lentils will do) (see Stove Top Guide for Beans and Lentils)
  • 1 cup frozen blueberries
  • 1/2 cup frozen cauliflower rice
  • 1 tablespoon cinnamon
  • 1 tablespoon flax seeds
  • 1/4 cup crushed walnuts or almonds
  • 1/2 cup unsweetened soy or almond milk


Combine all ingredients in a microwaveable bowl. Heat for 2 minutes.