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Keeping Warm on the Inside When its Cold Outside

Posted 1/29/2016 by Amy Jamieson-Petonic, MEd, RDN, CSSD, LD

With the cold weather comes cold nights, and even colder mornings. I love to make this overnight oatmeal for my family. It’s quick, easy and makes breakfast a snap. This recipe is a one pot meal, using your crock pot, and if you love your crock pot as much as I do, you’ll love this recipe too. The recipe is from

Overnight Oatmeal Recipe

Serves: 8


  • 1 cup steel-cut oats
  • 1/3 cup chopped dates
  • 2/3 cup raisins
  • 1/3 cup chopped dried figs
  • 1/2 teaspoon ground cinnamon
  • 1/3 cup chopped almonds or walnuts
  • 4 cups water
  • 1/2 cup plain nonfat yogurt


  1. Mix all of the ingredients together in a slow cooker before you head to bed.
  2. Set to low and cook for 8 to 9 hours.
  3. Stir to combine and serve.

Why do I love this recipe? Let me count the ways:

  • Steel cut oats: Steel-cut oats come from the same plant as rolled or instant oats and other oat products. The difference between steel-cut and rolled oats is in their processing.
    Steel-cut oats are not cooked, steamed or rolled and start from the whole grain that is then passed through slender blades that cut the oat kernel into thin slices. This allows steel cut oats to have a low glycemic index, which means it takes longer to digest them, which tends to maintain healthy blood sugar and energy levels.
  • Dried fruit: Dates, raisins and figs. I love using dried fruit as a natural sweetener. It really helps provide flavor with less added sugars, which tend to increase inflammation inside blood vessels, and increase risk of heart disease and diabetes.
  • Cinnamon: This powerful spice adds flavor (without fat, salt or sugar) and may have benefits for helping maintain healthy blood sugar levels.
  • Walnuts: This nutritional nuts are high in alpha linolenic fatty acid, a type of omega-3 fatty acid that has been may be beneficial for heart health, cancer, brain health and weight management.
  • Yogurt: I like the plain non-fat greek yogurt best because it is packed with protein, which really helps fill you up and keep you satisfied throughout the day.

I hope you like this as much as I do. Your heart will thank you. Give it a try, and tweet me, Amy Jamieson-Petonic, at @AmyJTodayRD and tell me what you think!

Learn more about UH Outpatient Clinical Nutrition Services.

You can request an appointment with Jamieson-Petonic or any University Hospitals health care provider online.

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