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Apple Walnut Oatmeal

Serves 3

Time to prepare: 15 minutes

Breakfast is so important that I???m always searching for tasty, nutritious recipes to make sure my family starts the day right. This oatmeal is loaded with ingredients known for their cholesterol-fighting abilities, including oats, walnuts, and apples. Plus it???s quick and easy to make. You can use additional water in place of the apple juice to lower the sugar content, and simply add a bit of stevia and/or some vanilla-flavored protein powder.

Note: Organic ingredients are always preferable to conventionally grown.


  • 1 apple, cored and chopped finely
  • 1 1/4 cups fresh, filtered water
  • 1 cup unfiltered, unsweetened apple juice
  • 1 1/3 cups quick-cooking oats
  • 1 1/2 teaspoons ground cinnamon
  • 1/2 teaspoon sea salt or lite salt
  • 3 tablespoons chopped walnuts
  • 3 teaspoons raw, organic honey


  1. Combine chopped apple, water and/or apple juice, oats, cinnamon, and salt in a medium saucepan.
  2. Bring the oat mixture to a boil on medium heat. Boil for one minute, stirring occasionally.
  3. Remove from heat. Add walnuts and honey, and stir to mix.

Cover and allow the oatmeal to stand for 5 minutes before serving.

Dr. Connealy graduated from the University of Texas School of Public Health and the Chicago Medical School. She then completed her post-graduate training at the Harbor/UCLA Medical Center in Los Angeles, California. A genuine health leader, Dr. Connealy has been published in the Journal of the American Nutraceutical Association, as well as in numerous health columns and magazines. She???s also a frequent guest speaker for media and professional organizations all over the country. Today, Dr. Connealy is the Medical Director of the Center for New Medicine in Orange County, California and the author of the Newport Natural Health Letter. Dr. Connealy???s e-newsletter and website feature the same outlook she provides to the patients in her clinic ??? a combination of honest information, unique solutions, simple marching orders, and tough love. You???ll find that the advice Dr. Connealy has to share is thorough, effective, and supported by medical science ??? yet it???s easy to understand and act upon.