9 Slow-Cooker Oatmeal Recipes Under 350 Calories

Happy National Oatmeal Month! Rise and shine to a hot, comforting bowl of oats waiting for you at the table with these crock pot-friendly recipes. Rich in both soluble and insoluble fiber, oats help lower cholesterol, stabilize blood sugar levels and improve intestinal health. Make oats a pantry staple (if they aren’t already), and eat your way to a healthier you!


This recipe turns a dessert favorite into a healthy, tasty breakfast bursting with blueberries, vanilla and maple. What’s more, it only takes five minutes of prep. Recipe makes 4 servings.

Nutrition (per serving): Calories: 309; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 137mg; Carbohydrate: 54g; Dietary Fiber: 12g; Sugar: 14g; Protein: 10g


Smooth cinnamon-vanilla oatmeal mixes with sweet pears in this overnight delight. Perfect for chilly mornings, make a batch of this thick porridge, and take your taste buds on a satiating and flavorful whirl. Recipe makes 4 servings.

Nutrition (per serving): Calories: 236; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 17mg; Carbohydrate: 44g; Dietary Fiber: 10g; Sugar: 8g; Protein: 8g


Start your day off right with this warm bowl of oats sweetened with the classic combo of maple syrup and cinnamon. Take this all-star recipe to the next level by topping it with bacon bits and pumpkin seeds — or peanut butter and banana! Recipe makes 8 servings.

Nutrition (per serving): Calories: 229; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 174mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 11g; Protein: 5g


Set up this apple pie steel-cut oatmeal before you go to bed, and you’ll have a delicious, hot breakfast ready eight hours later. Recipe makes 5 servings at 1 cup each.

Nutrition (per serving): Calories: 180; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 135mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 11g; Protein 5g


Who wouldn’t want pie for breakfast? Thick and chunky, this dessert-inspired porridge is naturally sweetened with maple syrup and loaded with pumpkin. Top it off with pecans and almond milk for an even more wholesome breakfast! Recipe makes 4 servings.

Nutrition (per serving): Calories: 242; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 205mg; Carbohydrate: 45g; Dietary Fiber: 8g; Sugar: 10g; Protein: 8g


Switch out fruit for veggies with this breakfast. Creamy, hearty steel-cut oats pair with carrots, coconut milk and spices for a morning meal that’ll stick with you until lunch. Add walnuts or pecans for additional energy and heart-healthy unsaturated fats. Recipe makes 4 servings.

Nutrition (per serving): Calories: 313; Total Fat: 10g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 194mg; Carbohydrate: 52g; Dietary Fiber: 7g; Sugar: 21g; Protein: 6g


Use your new breakfast bestie, the slow cooker, to make our simple banana-nut oatmeal. Just add pantry staples like oats, milk, nut butter, bananas and honey, and dig in to a satisfying breakfast. Recipe makes 4 servings at 1 cup oatmeal, 1/2 banana, 1 1/2 teaspoons almond butter and 1 1/2 teaspoons honey each.

Nutrition (per serving): Calories: 336; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 5mg; Sodium: 177mg; Carbohydrate: 57g; Dietary Fiber: 7g; Sugar: 20g; Protein: 11g


On frosty mornings, snuggle up with this fall-inspired breakfast treat! Tart apples and cranberries, sweetened with a touch of maple syrup, are thrown into a creamy pot of almond milk-infused oats for a cozy dish you just can’t resist. Recipe makes 4 servings.

Nutrition (per serving): Calories: 285; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 217mg; Carbohydrate: 50g; Dietary Fiber: 8g; Sugar: 16g; Protein: 8g


Full of rich cocoa powder and smooth coconut milk, this is one for the chocolate lovers! This recipe keeps the sweet stuff at bay by adding the sugar at the end, forming a caramely sauce. Recipe makes 8 servings.

Nutrition (per serving): Calories: 206; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 22mg; Carbohydrate: 32g; Dietary Fiber: 6g; Sugar: 1g; Protein: 8g

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4 Low-Impact Exercises That Deliver Big Results

Joint pain is an issue for millions of Americans, with 10 million people experiencing Carpal Tunnel Syndrome and 1 percent of the world suffering from Rheumatoid Arthritis. That’s not all — low back pain was found to affect 1 in 10 people around the world.

If you’re one of the many people living with joint pain, the reality is that your body needs low-impact exercises. Luckily, many of these movements, like rowing and TRX squats, also deliver big results, allowing you build strength, reduce pain and learn new skills in the process. Here are a few low-impact exercises to try during your next workout.


The plank is a great exercise for building core and shoulder strength, and with so many variations, you can use it to target other areas of your body like your glutes and obliques. However, the plank movement can be challenging for people with wrist pain, which makes holding the weight of your body extremely painful.

Alleviate weight in your wrists by staying on your forearms, rather than being in a full pushup position. From here, you can still perform a variety of variations including plank jacks and hip dips.

If your wrists can stand some weight, try blocks or dumbbells to help take some pressure off of your wrists.


Rowing is a great way to improve your cardiovascular endurance while building full-body strength and reducing pain in your ankles and knees.

“The movement can be linked to the same joint mechanics as a squat and deadlift in that the ankles, knees, and hips go through flexion at their respective joints,” says James Shapiro, owner of Primal Power. He continues, “In addition to working the legs, the core becomes engaged and the final part of the concentric motion includes using back musculature.”

Most gyms, even smaller ones, will have at least one rowing machine available, so getting access to one should be relatively easy. Use this video to learn proper rowing technique before your first rowing session.


TRX is an amazing tool for every athlete, especially those who need low-impact exercises. While it takes some of the strain off your knees, it brings a new challenge to your arm, chest and back muscles, allowing you to reduce any potential pain while improving upper body strength. A few exercises to try, include:

  • Forward, backward and alternating lunges
  • Squat, 1-leg squat
  • Split squat
  • Skaters

Most gyms have TRX bands hanging in the functional fitness area. If not, consider purchasing a set yourself. With an anchor, you can use them anywhere, including your house and backyard.


Rock climbing is not only a more social exercise experience, but it challenges your body in new way — that’s probably why it was voted the #2 most popular indoor hobby in 2016. The best part is that it’s ideal for people who need low-impact options.

Rock climbing builds strength in your entire body, right down to your fingers and toes. However, it’s easy on your joints, with minimal jumping or jerky movements. The goal is to glide from one point to the next, slowly scaling the wall while staying in control of your body and movements.

Look online to find a local rock climbing gym and ask for an introductory session. They’ll teach you how to use proper form and technique, which is critical for safe training.

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Rice Flour – Is It Healthy?

Rice Flour – Is It Really Healthy?

Hello All!!

Do you like eating rice or roti? Your preference will change with your geographical location. Rice is a common grain in India and it is enjoyed by all. However, the Southern states of India simply can’t live without rice as it is a staple food. They use rice flour too in numerous recipes!  Are you wondering why it is used so much? This post will answer your questions as it is all about the health benefits of rice flour.

rice-flour-health-benefits, rice flour

Rice flour is gluten free

Another flour to join the gluten-free bandwagon! Rice flour is gaining popularity in the Western world as many people are developing gluten intolerance and are on a look out for alternatives. Gluten, as you must be aware of, is a protein present in grains such as wheat and rye. You need to avoid it if you suffer from celiac disease.

Celiac disease is an autoimmune disorder. Those who have this condition need to strictly remove gluten from their diet because it damages the small intestine.

Research is being carried out on the effect of gluten on those suffering from autism. The results are inconsistent but some people have removed gluten from the diets of their autistic kids just as a precaution.

If you are on a gluten-free diet, wheat flour can be replaced with rice flour. It is a suitable and healthy replacement.


Rice flour is said to be high in protein content. The flour from brown rice has a higher amount of B vitamins. You must be wondering about the difference between brown and white rice. The basic difference between the two is the husk. When the husk is removed during milling, you get white rice. In brown rice, the husk is left intact. This makes brown rice a better selection. It has more amount of fibre, minerals (zinc and calcium) and vitamins. You want to know more about brown rice?  Click here!


Dietary fibre is an extremely essential part of every diet plan. Rice is said to contain insoluble fibre in it and that is the substance that helps in removing waste stuff out of the intestines. Experts say that a diet high in fibre helps in lowering cholesterol and improving levels of blood sugar. It also promotes regular bowel movements.

Brown rice is known to have more fibre than white rice and it is all because of the husk. You can actually think of replacing wheat with brown rice if you want to lose weight. A fibre rich diet helps you feel full for longer and reduces your hunger pangs. The additional fibre that you get from rice flour can help in lowering the risk of diseases such as hypertension, type 2 diabetes, diverticular disease and colon disease.

Choose brown rice over white rice

brown white rice

It would better to go in for brown rice flour instead of white rice flour. Fibre, as mentioned above, is one reason and the other reason is that white rice is stripped of the essential nutrients due to milling and polishing. Do you know that the procedures destroy 67 percent of the vitamin B3, 80 percent of vitamin B1, 90 percent of vitamin B6, half of the manganese and phosphorus, 60 percent of the iron and whole of the dietary fibre and fats?

Hope you liked this post on benefits of rice flour!

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Mediterranean Lamb & Eggplant Bolognese

Lamb & Eggplant Bolognese

Fun fact: January 4 is National Spaghetti Day in the U.S.! To celebrate, cook up Clean Eating’s Mediterranean-inspired Bolognese — it’s made with whole-grain spaghetti, ground lamb and eggplant for rich, meaty flavor and texture. Not a fan of lamb? Sub it out for ground beef instead.

Mediterranean Lamb & Eggplant Bolognese


  • 1 teaspoon olive oil
  • 1 medium yellow onion, diced
  • 1 large eggplant (about 1 1/4 pounds), trimmed and diced
  • 1/2 pound ground lamb
  • 2 cloves garlic, minced
  • 1/2 teaspoon sea salt
  • 2 cups canned, jarred or boxed no salt added diced tomatoes
  • 1 tablespoon no salt added tomato paste
  • 1 tablespoon balsamic vinegar
  • 3/4 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground black pepper
  • 8 ounces whole-grain spaghetti
  • 2 ounces crumbled feta cheese
  • 2 tablespoons chopped fresh mint leaves


In a large nonstick skillet on medium, heat oil. Add onion and eggplant. Sauté, stirring often, until softened and beginning to brown, 8–10 minutes.

Increase heat to medium-high. Add lamb, garlic and salt and cook for about 5 minutes, breaking up with a wooden spoon, until lamb is browned. Add tomatoes, tomato paste, vinegar, oregano, cinnamon, pepper and 1/2 cup water. Reduce heat to medium-low, and simmer until eggplant is tender, about 15 minutes.

Meanwhile, cook pasta according to package directions. Drain; divide among serving bowls. Spoon Bolognese over pasta, and sprinkle cheese and mint over top.

Nutrition Information

Serves: 4 |  Serving Size: 1 cup spaghetti + 1 cup bolognese

Per serving: Calories: 480; Total Fat: 17g; Saturated Fat: 8g; Monounsaturated Fat: 6g; Cholesterol: 54mg; Sodium: 461mg; Carbohydrate: 59g; Dietary Fiber: 11g; Sugar: 12g; Protein: 20g

Nutrition Bonus: Potassium: 431mg; Iron: 22%; Vitamin A: 17%; Vitamin C: 43%; Calcium: 12% 

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