Autumnal Oats


The following post was written by Liz Montgomery Craig, a Brooklyn-based yoga teacher with The Perri Institute for Mind and Body. As a dancer and poet, she draws from a lifelong fascination with movement and words when crafting her classes. She is currently studying Ayurveda through the School at Kripalu and is thrilled to bring the wisdom of this ancient health system, and particularly its culinary applications, to a wider audience.

“When your alarm clock goes off and you’re not excited to get out of bed, your breakfast isn’t delicious enough.” —Rachel Cole

There’s something about fall that beckons us back to routine and comfort in our mornings. Oats, nuts, seeds, and cooked fruits are all foods that build and nourish our bodily tissues, and should therefore be favored this time of year. Below is a recipe for my current iteration of oatmeal that is guaranteed to get me out of bed in anticipation of its caramel-y sweet/salty goodness. A tip: check in with your digestion before making your breakfast. Does it feel a little challenged, as though eating something heavy might be taxing? If so, cook your oats a bit longer and go light on the nut sprinkle.

Autumnal Oats

This is one of the few times I encourage multitasking: set everything up and let it cook while you’re doing other things. I take my shower while my oatmeal simmers. The trick to this is to use a small, nonstick pot. Something that has a small stovetop surface area and slippery surface will prevent your oats from boiling over. This makes enough for two people, or two consecutive breakfasts (store and reheat right in the pot).

3/4 cup rolled oats

2 cups water

1 Tbsp dried goji berries

1 Tbsp dried golden berries

1/2 tsp cinnamon

1/4 tsp natural salt (such as Celtic Sea or Pink Himalayan)

2 tsp ground flax seed

Maple syrup, to taste



  1. Combine the oats, water, goji & golden berries, cinnamon, and salt in a pot. Turn heat to lowest possible setting.
  2. Leave for 15 minutes. You can dish up at this point, or stir a few times while cooking for up to 30 (the longer you let it go, the gooier, more delicious, and easier to digest it gets).
  3. Spoon oatmeal into a bowl, stir in flax seed. Add maple syrup to taste. Top with nut sprinkle.


Nourishing Nut Sprinkle

Make this on a morning when you have more time and have it ready to go for many breakfasts thereafter.

1 cup of your favorite raw nuts, chopped (I use almonds)

1 cup raw, shelled sunflower seeds

1/2 cup unsweetened desiccated coconut

1 tsp ground cinnamon

1/2 tsp natural salt (such as Celtic Sea or Pink Himalayan)

2 Tbsp expeller-pressed coconut oil, melted

2 Tbsp maple syrup



  1. Preheat oven to 300°F. Line a rimmed baking sheet with parchment paper.
  2. Place chopped nuts and seeds in a large mixing bowl. Add the coconut, cinnamon, and salt. Pour in the coconut oil and maple syrup. Mix well with a spatula.
  3. Spread the mixture out evenly on the baking sheet.
  4. Bake for 20-30 minutes, checking/stirring after 15 minutes and every 5 thereafter. The sprinkle is ready when it looks golden and smells nutty.

Store in an airtight container at room temperature for up to one month.

—Liz Montgomery Craig

Photo by Liz Montgomery Craig. 

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