Warm up to Cold-Busting Oats

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Get your day started off on the right foot with this antioxidant-packed, immune-supporting, high-protein, fiber-rich oatmeal sure to hold you over until lunchtime.

When colds or flu symptoms strike our home, we fight back with good nutrition, fluids and rest. This hearty oatmeal has spices and fruits rich in nutrients like iron, vitamin C, ellagic acid and electrolytes like potassium just to name a few. Ginger also contains phytonutrients that can naturally help fight colds with anti-nausea, antibiotic and anti-inflammatory type actions.

Fun Tip: When bananas are about to go bad, I peel them and freeze them. They’re perfect to pull out for smoothies or this oatmeal. Feel free to use a fresh banana though!

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  • 1 cup (90 g) rolled oats (I used gluten-free)
  • 2 cups (500 ml) water
  • 1 frozen or fresh banana
  • 1/4 cup (40 g) cranberries
  • 1/4 tsp sea salt
  • 1/2 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/2 tsp coconut oil
  • 1/2 tsp maple syrup


  1. Boil water in a small pot and add salt (optional).
  2. Add oats and reduce heat to simmer.
  3. Add banana, cranberries, cinnamon, ginger, coconut oil, maple syrup.
  4. Stir occasionally, mashing banana into oats.
  5. Once oatmeal reaches desired consistency (cook shorter or longer time based on your preference), remove from heat.
  6. Cover and let sit 2 minutes
  7. Stir and enjoy!

Prep time: 5 minutes

Cook time: 15 minutes

Total time: 20 minutes

Servings: 2

  • Nutrition per serving:
  • Calories270
  • Fat4.5g
  • Saturated Fat1.5g
  • Cholesterol0mg
  • Sodium290mg
  • Carbohydrates50g
  • Fiber7g
  • Sugars9g
  • Protein 7g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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