Recipe version of my Sailors Daily 4Leaf Oatmeal

Although now listed on Lisa’s page; this was originally from my kitchen

Early in 2011, I included a detailed description of my two favorite go-to meals in this blog. Those pages have been seen thousands of times and hopefully have been helping people achieve success on our 4Leaf Program. Over the weekend, I decided that it was time to develop a recipe version of those two meals. Scroll down for a printer-friendly version. Here’s the first one:

Sailors Daily 4Leaf Oatmeal -- best if eaten next to a lighthouse

Sailors Daily 4Leaf Oatmeal

The ultimate in taste, nutrition and convenience. Nothing could be easier than this great meal that will keep you going for hours. And eating it cold makes it that much better.


  • 1 cup of whole grain oatmeal
  • Unsweetened soy, almond or rice milk (I use Pacific Brand unsweetened, vanilla flavored almond milk)
  • Handful of raisins
  • 1 small apple or pear
  • Handful of blueberries and/or strawberries
  • A sprinkling of Uncle Sam’s brand wheat berry flakes with flaxseeds.
  • 1 medium banana
  • Ground cinnamon


  1. Put the dry oatmeal in a large bowl.
  2. Add a handful of raisins on top.
  3. Add cold water; then about the same amount of the nut or soy milk to cover the oats & raisins.
  4. While the oats are soaking (and expanding), take a few minutes to slice your fruit.
  5. Add the berries first on top of the oatmeal.
  6. Slice the apple or pear into bite-size pieces and spread over the top of the oatmeal and berries.
  7. Add the sprinkling of Uncle Sam’s flakes on top for crunch. Being on top of the berries and apple, the flakes will not get soggy.
  8. Slice the banana and add on the very top.
  9. Sprinkle with cinnamon and this delicious meal is ready to eat in less than five minutes.

Leveraging the simple concept of maximizing the percent of your calories that are derived from whole, plant-based foods

My favorite meal of the day. I absolutely love this meal, and like it more than ever since I learned how to eat it cold (from Dr. Caldwell Esselstyn). It’s actually quite refreshing; more like a crunchy cereal than the mushy and sticky cooked oatmeal. But, by all means, choose what works best for you.

Just choose your favorite fruits and experiment with unsweetened crunchy whole grain cereals to sprinkle on top. Depending on your caloric needs, this meal can deliver 500 calories or more – with everything being whole plants except for the few ounces of soy or almond milk.

My routine is to have this great meal a few hours after my early morning bowl of fresh fruit. Simply adjust your schedule to something that works for you. For example, you may want to have the big bowl of oatmeal at home before you leave for work, then bring along some fruit for a snack in case your get hungry before lunch.

The combination of the fruit and the oatmeal will yield a 4Leaf score over 90% — before you have lunch. By starting out your day with the healthiest of foods, it helps to motivate you to maintain the 4Leaf score for the entire day.

For a “printer-friendly” one-pager, ideal on your fridge with a magnet—Just click here for a PDF.

J. Morris Hicks -- eating, exercising and living for health; making a difference and having fun

One more thing, in case you’re interested, here is the original posting of this great meal — posted on 2-17-11. Eating healthy in the A.M. — “Sailors Oatmeal” at mid-morning

Click here for the page containing all of Lisa’s recipes.

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Be sure to tell your friends about our easy-to-remember website at and if you like what you see here, you may wish to join our periodic mailing list.

If you like what 4Leaf eating is doing for you and your family, you might enjoy visiting our new “4Leaf Gear” store. From the New England village of Holden, Massachusetts — Be well and have a great day.

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About J. Morris Hicks

A former strategic management consultant and senior corporate executive with Ralph Lauren in New York, J. Morris Hicks has always focused on the "big picture" when analyzing any issue. In 2002, after becoming curious about our "optimal diet," he began a study of what we eat from a global perspective ---- discovering many startling issues and opportunities along the way. In addition to an MBA and a BS in Industrial Engineering, he holds a certificate in plant-based nutrition from the T. Colin Campbell Center for Nutrition Studies, where he has also been a member of the board of directors since 2012. Having concluded that our food choices hold the key to the sustainability of our civilization, he has made this his #1 priority---exploring all avenues for influencing humans everywhere to move back to the natural plant-based diet for our species.
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2 Responses to Recipe version of my Sailors Daily 4Leaf Oatmeal

  1. Jane Timmons says:

    William, thank you so much for this link! How wonderful to have two hours with the Esselstyn’s. so much to learn and be reminded of.
    Jane, a MO teacher

  2. Jim – Esselstyn – Caldwell & Ann

    Pass this on to your readers!!!!!!!!!

    Medina Cable Access – Ohio – Powered by LEIGHTRONIX PEG Central =

    Can’t find where I got this link — you or The Healthy Librarian or VegSource? Or?

    Happy New Year!

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