Cinnamon Oatmeal with Stewed Berries

Supports: Iron replenishment + vitamin C pairing + warm digestion support

Serves: 1

Total Time: 12 minutes

Equipment:

• Small saucepan (1–2 qt)
• Small skillet
• Wooden spoon

Ingredients:

• ½ cup old-fashioned rolled oats (not instant oats)
• ¾ cup unsweetened almond milk (or whole milk)
• ¼ cup water
• Pinch sea salt
• ½ tsp ground cinnamon
• ½ cup frozen mixed berries
• 1 tsp chia seeds
• 1 tbsp almond butter
• 1 tsp raw honey (optional)

Instructions:

1. In a small saucepan, combine oats, almond milk, water, salt, and cinnamon.
2. Bring to a gentle simmer over medium heat.
3. Once bubbling lightly, reduce to low.
4. Stir every 30–45 seconds to prevent sticking.
5. Cook 5–7 minutes until oats are thick and creamy but still soft (not dry)

Texture cue: When you drag the spoon through, it should slowly fill back in.

1. In a small skillet over medium-low heat, add frozen berries.
2. Cook 3–4 minutes until juices release and slightly thicken.
3. Remove from heat once berries are soft and glossy.

To assemble:

• Pour oats into bowl.
• Top with warm berries.
• Add chia seeds.
• Drizzle almond butter.
• Finish with honey if desired.

Why This Supports This Phase:

Iron from oats + chia helps replenish.
Vitamin C from berries increases iron absorption.
Warm food supports digestion when prostaglandins can cause cramping.