Fall Oats


It feels like autumn in central Virginia the past few days- cool, crisp, like change is in the air. The transitions between seasons can be tough on our bodies, made a little harder in that we often resist these changes by eating the same food and observing the same rituals. You might notice that will the cooler weather, you’re craving different foods. Listen to those cravings!

The warming spices, building oats, and detoxifying apples in this recipe will help you to smoothly transition into fall.

Fall Apple Oats for 1

1/4 c rolled oats

1/2 c milk of your choice (cow, rice, almond, or coconut work well)

1/4 tsp cinnamon

1/8 tsp ginger

1/8 tsp cardamom

1/2 of one apple chopped

Options: Raw honey, flax seed

Combine oats, spices, and milk in small saucepan*. Cook on med-high heat to bring to a simmer. While the oats are warming, peel, core and chop half an apple. Add to oats.

Reduce the heat, add more water if necessary, and cover for 5-10 minutes depending on your soak and oats.

Garnish if you wish (don’t cook the honey!) and enjoy!


I soak mine overnight at room temperature. This speeds the cooking time in the morning!

While it can be tempting to make a big bowl of oats loaded with toppings, keep in mind that combining too many foods can be difficult on digestion. Keep it simple for a while and see what happens.

If you want a hot breakfast but don’t eat before leaving the house, get a small thermos. They’re wonderful