food of the week
who we are - what's new - getting started - community
The World's Healthiest Foods
eating healthy

Send this page to a friend...
Printer friendly version
return to recipes

Perfect Oatmeal

Sometimes there is nothing more comforting and satisfying than a great bowl of oatmeal. This is a perfect bowl with extra nutrients and flavor for you. Make sure you use good quality rolled oats for this recipe instead of quick oats, It is well worth the couple extra minutes of cooking time.

Perfect Oatmeal Prep and Cook Time: 15 minutes

2 cups water
dash salt
1 cup regular rolled oats
tsp cinnamon
cup raisins
cup chopped walnuts
soy milk, or skim milk
sweetener such as molasses, or honey


  1. Combine the water and salt in a small saucepan and turn the heat to high.
  2. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, raisins, and walnuts, stir, cover the pan and turn off heat. Let set for 5 minutes. Serve with milk and sweetener.

    Serves 2

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Perfect Oatmeal
1.00 serving
362.40 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
manganese 2.17 mg 108.5 5.4 excellent
omega 3 fatty acids 1.42 g 56.8 2.8 very good
tryptophan 0.12 g 37.5 1.9 good
dietary fiber 8.07 g 32.3 1.6 good
vitamin K 25.52 mcg 31.9 1.6 good
phosphorus 271.40 mg 27.1 1.3 good
vitamin B1 (thiamin) 0.39 mg 26.0 1.3 good
World's Healthiest
Foods Rating
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Perfect Oatmeal

Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

This page was updated on: 2004-04-29 23:34:25

For education only, consult a healthcare practitioner for any health problems.

home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
2002 The George Mateljan Foundation