Caramel Apple Oatmeal

By Julie Pecarski

On a cold fall or winter morning, don’t you just want to eat something warm, sweet and cozy? I do!

Our digestion tends to change when we roll into the colder seasons. In the winter we naturally crave soups, nuts, warm grains, and other high fat and protein foods. In the spring we lean towards salads, berries, leafy greens and so on. In fact, our digestion slows in the colder months and eating foods, especially vegetables and grains that are well-cooked, really support the digestive process.

This oatmeal recipe uses steel cut oats versus rolled oats. Many consider steel cut oats a “power food” because they contain protein, soluble and insoluble fiber, and vitamins and minerals. What is the difference between steel cut and rolled oats? Steel cut oats are less processed as steel blades cut the oats into thin slices, which helps it to retain more fiber and protein.

The caramel in the recipe is actually made with date paste. Dates are higher in fibre and tend to not spike your blood sugar as quickly. However, if you are looking for more of a classic caramel flavour, swap it out with maple syrup or brown sugar.


  • 1 cup steel cut oats
  • Pinch of sea salt or kosher salt
  • 3 cups water
  • 2 cups of peeled, seeded, and diced local apples
  • 1 teaspoon cinnamon
  • ½ cup pecan or walnut pieces pieces
  • 4 tablespoons dairy free caramel, maple syrup or brown sugar


  1. In a medium pot, boil oats and salt in water over high heat. Once mixture comes to a boil, reduce heat to low and add half of the diced apple, dairy free caramel or brown sugar and cinnamon. Continue to cook, stirring occasionally until oatmeal thickens, about 20 minutes.
  2. Remove from heat and stir in remaining apple and walnuts.
  3. Serve immediately, save for later or even fresh small portions for later!

Julie Pecarski is the founder of Eat Life Balance, a holistic health and lifestyle solutions site. Eat Life Balance provides clean living recipes, nutritional guidance and lifestyle advice in an approach to guide readers into making small, simple changes in their eating habits. Julie is currently studying nutrition in Vancouver, BC.

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