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Apple Cinnamon Oats

Lately my appetite and cravings have been shifting. If you know me, you know that I have been eating smoothies RELIGIOUSLY every day for years, usually as my first meal of the day, but lately I have been craving warmer and heartier breakfasts.

I'm also a huge proponent of intuitive eating. It's the ultimate goal that I have for every client I work with, because it involves really listening to the needs of your body. And most importantly, trusting yourself around food.

I think so many of us have strained relationships with food and our bodies, for so many reasons, that we've become disconnected with our most basic needs.

The fear of carbs and fat, the strict food rules and gimmick diets, and the pressure that our modern life places on us, women in particular, to look a certain way has taken us so far from a healthy relationship with food and our bodies.

And while I recognize that we each have work to do and a part to play in shifting the diet culture, we can start small by first shifting how we look at food.

Try this:

Next time you're tempted to label a food as "good" or "bad" for you, just try being neutral about it. Because food isn't inherently good or bad - there isn't any moral value associated with it.

I like to think of food as more nutritious, or less nutritious, AND it either makes you feel energized/positive or it leaves you depleted/feeling worse. Period.

When we start to shift how we think about food, it really starts to ease the stress around food decisions. Start bringing mindfulness to how you eat, and it really will start to improve your relationship with food and your body.

So bringing it back full circle - this is why I listen to what my body is telling me. And this week it was telling me: have a big bowl of oats!

And this is one of my fave ways to have it. It's so hearty and tasty, and the Greek yogurt balances the carbs with healthy protein.

It's the perfect morning kick off on a cold wintery day ❄️

Give it a go, and tell me in the comments whatcha think!


Apple Cinnamon Oats

Prep Time: 5min | Cook time: 5min | Total time: 10min

Makes 1 serving


  • 1/2 cup whole, dry oats (gluten-free)

  • 1 cup water

  • 1 tablespoon chopped walnuts

  • 1 tablespoon dried cranberries

  • 1/2 small apple, cored and sliced

  • 3 tablespoons 1-2% Greek yogurt

  • 1 teaspoon ground cinnamon, plus sprinkle on top

  • pinch of nutmeg


  1. In a small pot, place oatmeal, cinnamon and water over medium heat. Cook until all liquid has been absorbed, stirring often to prevent sticking to the bottom.

  2. Once cooked, place oatmeal in a bowl and top with walnuts, cranberries, apple, cinnamon and nutmeg. Serve immediately.

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