Oatmeal how to make it sweet without sugar, sweeteners or dried fruit (vegan oatmeal recipe without powders)

blackberry on white ceramic bowl

written by Nina Shantel, blog: RealDietHelp.com, published February 14, 2023

Oatmeal doesn’t have much flavor on its own, so most people add brown sugar or yogurt to their oatmeal, but I found a way to make oatmeal sweet without any sugars, powders, sweeteners, or dried fruit. It’s low in calories and tastes like a creamy, decadent dessert.


½ cup old fashioned oats

1 ripe large banana, smashed with tines of a fork

1 cup water

½ cup frozen or fresh blueberries

½ teaspoon ground cinnamon

½ teaspoon alcohol-free vanilla extract, optional

¼ cup unsweetened plant milk (try my hemp milk recipe below)

½-1 teaspoon balsamic vinegar

Optional toppings: chopped walnuts or pecans

Put oats, banana and water into a small saucepan on medium-high heat. When it comes to a boil, turn heat off, cover, and leave on burner for a few minutes. Add blueberries, vanilla extract, cinnamon and stir. (recipe continues below)

Cover pot and put heat on medium to warm up if the frozen blueberries have cooled the oatmeal too much. Add the plant milk and stir gently. Spoon oatmeal into a small bowl and drizzle ½ of a teaspoon of balsamic vinegar on top.

The sweet and tartness combination from the balsamic vinegar pairs perfectly with the blueberries. Add more balsamic vinegar as desired.

Calories 327

Protein 7 grams

Net Carbohydrates 60 grams

Fat 4 grams

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If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

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Is Oatmeal Healthy?

close up shot of a bowl with fruits and oats

As long as you aren’t allergic to oats, oatmeal is healthy. It’s a grain. If you are adding sugar, yogurt or dairy milk to your oats, you’ve made it unhealthy.

People may be confusing oats with granola. Granola’s main ingredient is oats, but granola contains oil and sugar too. Granola is unhealthy and fattening, while plain oats are a low-fat healthy grain you can eat every day if you want.

granola in container
granola is a high-fat food that should be avoided
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The container of oats, shown below, from Vons supermarket states right on the canister that oats are “a low-fat part of your heart healthy diet,” which is true. A low-fat diet is good for your heart.

To be able to use the “heart healthy” symbol, the food needs to meet the U.S. government’s requirements for low fat, low saturated fat, and low cholesterol, which it does.

The foods high in saturated fats and contain cholesterol are dairy, fish, meat, poultry and eggs: those are the foods that are unhealthy and what you want to avoid, not oats.

Valentine’s Day Healthy Gift Ideas (healthy gift guide 2023)

red and white tik tak toe game illustration

written by Nina Shantel, blog: RealDietHelp.com, published February 1, 2023

It’s wonderful that so many people are embracing a healthy plant-based diet, but without chocolates or dining out as options, other than purchasing flowers, what can you get someone who is on a diet, is picky, a vegetarian, trying to lose weight, is vegan, doesn’t eat sugar, doesn’t drink alcohol, or is a health nut, for a gift? Luckily, there’s plenty of wonderful healthy items to get someone who is health conscious on a restricted diet.

Click the images below to view my list of favorite plant-based nutrition books and low-fat, plant-based, vegan cookbooks; clean cosmetics; plant superfoods and healthy plant-based snacks, all perfect gifts for the person who is on a plant-based diet, wants to lose weight, is health conscious, or is a vegetarian or vegan.

CLEAN cosmetics

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BEST Plant-Based superfoods, snacks, teas and more

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BEST plant-based nutrition books and cookbooks

selective focus photo of pile of assorted title books
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Gluten-Free, Plant-Based, Oil-Free, Yeast-Free Vegan Pizza Dough

pizza slice

written by Nina Shantel, blog: RealDietHelp.com, published January 31, 2023

I came up with this simple gluten-free, plant-based, oil-free, yeast-free, vegan oat pizza dough crust after eating a gluten-free flour pizza that caused my fingers and toes to swell, itch and burn. The culprit was xanthan gym, which is inflammatory. This dough doesn’t pose any allergic issues for me, and it’s crispy and delicious.

All you need are three ingredients, oats, salt, and potatoes. I added oregano, garlic powder, onion powder, and vegetable stock, but they didn’t add any flavor, so those seasonings are optional.


2 cups old fashioned oats

2 cups diced, cooked, peeled russet potatoes

a few dashes of salt

a few dashes of oregano, garlic powder, onion powder (optional)

1 tablespoon vegetable stock or water

Pour oats into a food processor and process into flour. Mash two cups of cooled, but not cold, potatoes.  Add oat flour, salt and mashed potatoes to a large bowl. With your hands (I put on nitrile gloves), squish potatoes into the oat flour to form one large ball. Add vegetable stock or water to the mixture to help it stick together.

Put pizza stone or sheet pan on the middle rack in the oven. Preheat oven to 400 degrees. Tear off two parchment pieces to cover about 1 ½ times the pizza plate. Put one of the parchment papers on a clean counter. Put the pizza dough in the middle of the parchment paper. Place the other piece of parchment paper on top of the dough. With a heavy rolling pin, or empty wine bottle, flatten out the dough. With your hands, form the dough into a circle and build up the edge.

Lift the dough off the counter by holding on to opposite edges of the parchment paper underneath the pizza dough and place it on the pizza stone. Bake 30-35 minutes at 400 degrees. The outer edge should be a medium-brown color, and the center of the dough should be slightly browned. You can cook the crust longer, depending on how crisp you like your dough. Add a marinara or BBQ sauce and your favorite toppings. Bake another 5-10 minutes. Serve hot.

Topping options: Mushrooms, sliced red bell peppers, sliced sautéed red or yellow onions (see oil-free cooking method), sautéed sliced & peeled zucchini, chopped pineapple, artichoke hearts, fresh basil, sliced olives, cilantro, nutritional yeast, red chili flakes.

Serving size (large portion) 1/2 pizza crust without toppings:

calories 426     protein 14 grams    Net carbs 72     Fat 6 grams

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

The best clean vegan cosmetics at Amazon (clean cosmetics list)

makeup brush on black container

written by Nina Shantel, blog: RealDietHelp.com, published January 24, 2023

I have very sensitive skin, allergies and autoimmune conditions, so I’m very picky about what I put on my skin. Below is a list of my favorite clean cosmetics that meet my strict standards; they must be vegan, cruelty-free, never tested on animals, paraben-free, gluten-free, safe, and sustainable.

The cosmetics I use and recommend cannot contain over 2000 of the known toxic ingredients that are linked to cancer or hormone disruption, harmful to the environment, or irritating, such as aluminum, BHA, BHT, formaldehyde, toluene, EDTA, phthalates, triclosan and petro chemicals.

As an Amazon Associate I earn from qualifying purchases.

Best CLEAN cosmetics (vegan and cruelty free)

It’s much more difficult to find non-toxic, vegan, paraben-free cosmetics that perform well and don’t smell like glue. I have very sensitive skin, so if a product makes my skin break out, or irritates it or smells bad, it doesn’t make the list.

Below are my favorite vegan beauty products I use and love:

Best CLEAN wrinkle serum

Hydrating wrinkle oil. This gentle oil from Herbivore Botanicals Prism with AHA doesn’t irritate my finicky skin, gives it a little hydration and had faded some of the fine lines around my eyes.

Best CLEAN gentle face cleanser

Caudalie’s Vinoclean almond cleansing milk is a gentle cleanser that removes makeup and excess oil, doesn’t dry out my skin, and makes my face and neck feel soft and clean.

Best priced CLEAN hand and body lotion

woman applying lotion on hand
Photo by Linda Prebreza on Pexels.com

Hand & Body lotion. I love the smell of lemon in this gentle, creamy lotion that I apply all over my body. I even put this lotion on my face when my skin is dry. The scent is subtle and fades quickly, which I like. Avalon Organics, Refreshing Lemon Hand or Body Lotion

Best CLEAN lip balm

I prefer Dr. Bronner’s clean lip balms because they don’t dry out my lips when it wears off like Chapstick does. I also like to add this lip balm on top of dark, matte or dry lipsticks to create shine and add hydration. Rose is my favorite, but it’s usually out of stock. They all go on clear.

See the before and after I add lip balm to the short video below:

Best CLEAN creamy shimmer lipstick

pink lipstick
Photo by Suzy Hazelwood on Pexels.com

Hydrating creamy lipstick. These shimmer lipsticks from Ilia are my favorite because they glide on gently and leave my lips hydrated.

The color Runaway gives my lips just the right subtle rose-pink shade with a touch of shimmer for a more natural look, good for daytime. For evening outings, I would recommend a much darker shade.

Best CLEAN eye shadow pallets

close up photo of woman with pink eyeshadow
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BEST Gold shimmer eye shadow pallet. These eye shadows from ATHR Beauty have five different gold shimmers, a highlighter and a few different pretty brown shades in their Desert Sunset pallet. I use a solid matte eyeshadow on my lid and add one of the shimmers over that to get the shimmer to pop.

BEST CLEAN neutral Eye Shadow pallet for everyone

BEST clean warm eyeshadow pallet: These warm eyeshadows from Ilia will compliment all skin tints. The eyeshadows are neutral enough to wear in the daytime and you can create a bolder look by brushing on more of the Hunter brick or the elegant Lineup brown shades.

The set includes six shades for less than $10 per eyeshadow. The shades include a shimmer champagne highlighter, the perfect matte nude for the lid or crease, shimmery peachy-gold, and matte light, medium and dark browns.

You can’t go wrong with this pallet; it’s perfect for the beginner makeup artist and for the person who doesn’t want to look “made-up.”

BEST Bold & Beautiful Eye Shadow pallet. This fun eye shadow pallet called “Party in the Nude” from PYT beauty is so versatile, I can go full glam or casual-natural.

I apply the turquoise eyeshadow on a brow brush over black eyeliner, and the end result is a light blue eye shadow/liner that stays put all day.

There are two pink matte eye shadows, one light and subtle, and other is bright and more noticeable. There are two pretty peach matte colors, two shades of matte brown and a highlighter. The glitter shades only add a touch of shimmer and don’t stay put. Use the glitter or shimmers from the ATHR Beauty pallet above if you want to add a lot of pigmented sparkle to your lids.

best CLEAN eye shadow primer

Eye shadow primer. This light and creamy eye shadow primer from Alima Pure dries clear and allows my eye shadow to stay on all day with minimal creasing. Some primers dry the lid or make my lids itch, but this primer doesn’t feel like I put anything on my lids, and it’s easy to remove. I apply the primer on my lids and let it dry completely. Then I apply a nude eye shadow from lid to brow, which makes the shadows stay on longer. I also apply the primer to my eyebrows because I like to fill in my brows with taupe eye shadow, which keeps the eyeshadow in place a lot longer.

Best CLEAN liquid eyeliner

Ilia is a clean cosmetics brand; their liquid liner is easy to apply, and doesn’t flake or smudge.

Easiest liquid eyeliner to apply

Ilia is not just a clean cosmetics brand, but their eyeliner is really easy to apply because the bristles aren’t flimsy and floppy like all the other liquid brushes I’ve tried. The applicator brush is firm with a little bit of give, that makes lining the lids much easier. Watch the video demonstration I did on my hand below:

Best CLEAN brow gel with color

woman wearing brown fur beanies and white and balck top
Photo by Ali Pazani on Pexels.com

I use Kosas brow gel in Taupe to keep my eyebrow hairs in place and to add a little bit of extra color to fill in any spaces. My hair is brown and I like that the Taupe shade is not too dark and not too blond. It has a mascara-like wand that’s easy to use and apply.

Give this a try if you have unruly or thin brows. This brow gel would probably work even better than an eye brow pencil for a more natural look if you have barely-there eyebrow hairs.

Best CLEAN no clump mascara

Ilia’s limitless mascara is one of the few mascaras I found that hardly clumps and it doesn’t flake. It has two different sizes of combs, one short that I use for my lower lashes, and on the other side are longer combs or bristles I use to coat the upper lashes. (It’s not vegan because it contains beeswax).

Best CLEAN volumizing mascara

If you’re looking for fuller, thicker lashes, try Ilia’s Fullest Volumizing mascara that clumps just the right amount to give lashes more width.

Best CLEAN makeup remover

white plumeria flower on water
Photo by NEOSiAM 2021 on Pexels.com

Makeup remover. I use Evolve Micellar Water to remove all my makeup, from eye shadow, to blush, and even foundation. It’s gentle and has no scent. I like that I don’t have to bend over the sink and splash water on my face as with a cream facial cleanser to remove my make up. This micellar water doesn’t make my skin feel dry, tight or sticky like other cleansers.

I also dip a Q-tip into the product to clean up eye shadow on my outer corners to give my eyes an uplifted look.

Best CLEAN foundation stick

Foundation stick. I use W3LL foundation stick in shade 1C (I have very fair skin with blue undertones) to cover up any redness on my face or body. It’s also has a pretty subtle shimmer to it so I like to apply it down the middle of my nose and high on my cheeks for a highlighted look. I blot it with my fingers instead of with a makeup sponge so that it blends easily and flawlessly.

Best CLEAN medium coverage liquid foundation

While I rarely wear a full face of foundation, unless I’m doing a photo shoot, this medium coverage foundation with an SFP of 40 by ILIA is my favorite clean foundation so far. I primarily use this foundation on my chest and shoulders when I’m out in the sun, which prevents a sunburn and gives my skin a flawless appearance and dewy finish. I have fair skin and wear shade DIAZ ST7.

I put a few drops of foundation (it includes a dropper) onto my skin and disburse the product with a large fluffy brush to achieve a natural look. My complaints with this product is that it doesn’t include a pump, and it uses more foundation because it’s thicker than the sheer coverage foundations that I’m accustomed to.

Best CLEAN bug bite itch gel

a person pouring toner on a cotton
Photo by Alena Darmel on Pexels.com

Bug bites – stop the itch. I know this is a toner, but I use it to stop scratching and itching from mosquito bites and it works well. I pour a small amount of the GoPure hydrating toner gel onto a cotton ball and massage the product onto and around the bug bite area. I’m guessing the witch hazel and the aloe vera are what helps take the pain away. I apply two to three times a day for all-day relief.

Best CLEAN glitter nail polish

This is my favorite glitter nail polish from Ella+Mila called Pixie Dust. It lasts longer than solid colors that chip the following day. I sometimes wear just one coat for shimmer, or if I want a true glam look to showcase the glitter, I’ll apply three coats of nail polish. It has a built-in top coat so I don’t have to put on a base or clear nail polish.

Best muscle pain relief gel

Muscle pain gel. As a trainer, my clients are always asking what to do when they have sore muscles the day or two following an exercise session. This clear, odorless gel absorbs into the skin quickly and is very effective at helping sore muscle pain subside. Massage a generous amount of gel onto skin two to three times a day.

Best CLEAN cortisone cream

Itch and burning Hydrocortisone cream without toxic ingredients. This PROcure Hydrocortisone Cream with Calendula is gentle, odorless and gets rid of itching and redness. I used it on my chin when I had a painful, itching rash and the pain, redness and flaking went away quickly and never returned. I keep this product in my cabinet at all times in case I need it.

Best CLEAN lightweight hairspray

woman holding a hair spray
Photo by Polina Tankilevitch on Pexels.com

Healthy hair spray that doesn’t make me cough, sneeze and holds my hair is really difficult to find. This product from Josh Rosebrook provides a light hold. I spritz the product onto my dry hair and blow dry the spray until it’s completely dry. Sometimes I’ll apply two coats, blow drying between each application. If you are looking for a heavy hold product, this isn’t for you.

Best CLEAN hair conditioner

After years of searching for a gentle shampoo and conditioner, I found a brand I like: Bogavia. It doesn’t weight down my curls, has a pleasant gentle scent and washes out easily. My only complaint is that the stores run out of stock too frequently. Presently, I cannot find their shampoo anywhere, even from the Bogavia website.

Best CLEAN shower bar soap

top view of bar soap and eucalyptus leaves
Photo by Tara Winstead on Pexels.com

Body bar soap. My skin is very sensitive. This gentle body soap has a subtle rose scent that doesn’t dry or irritate my skin. I use this in the shower.

Best CLEAN toothpaste

Dr. Bronner has some wonderfully clean products. I like the taste of the anise toothpaste, which tastes like licorice. The spearmint toothpaste is yummy too. These toothpastes gently clean teeth without foaming or whitening, or make me gag like traditional toothpastes do.

Best aluminum-free deodorant

I’ve been using Desert Essence’s Spring Fresh aluminum-free deodorant for years and love its clean scent. It is vegan, non GMO, doesn’t irritate my gentle skin, doesn’t stain my tops, and goes on smoothly. On hot days or after a workout, a second application is usually required, but that’s typical for a clean deodorant that does not contain aluminum. Another bonus is that this deodorant is affordable at around $6.00.

Desert Essence’s Spring Fresh aluminum-free deodorant doesn’t appear to be available on Amazon so I included the link to the company store below. You might also be able to find this product at natural grocery stores.

l will be periodically updating this CLEAN costmetics list

keep this page link

when searching clean cosmetics

Watch my CLEAN BEAUTY YouTube short videos below

Here’s some other cosmetics that I love that aren’t available at Amazon, but are worth mentioning and purchasing:

Best CLEAN exfoliator

The Clean Circle Konjac Facial Sponge is a gentle exfoliator and it’s a great price at just $10. I wet the sponge a few times with water, squeeze out the excess water and press the sponge into my cheeks, forehead, neck and chin in a circular motion to get rid of dead skin cells. The soft sponge, when wet, feels like a wonderful massage. Make sure to wet it thoroughly and hang it outside of your shower with the attached string it comes with, to air it out to prevent mildew. I love it so much, I bought more and gave one away as a gift.

To check out this product, click the button below:

Best CLEAN face sunscreen

I have sensitive skin that breaks out easily. I don’t like sunscreen that is thick, greasy, casts a white sheen, makes my skin shiny, or is difficult to spread; this sunscreen from Saint Jane doesn’t have any of those issues. Saint Jane’s SPF 30 sunscreen is lightweight and invisible. It feels like a light cream instead of a sunscreen, and dries clear.

My only complaints are the high cost, that it’s a small bottle and the nozzle that the product comes out of is so narrow, it takes longer to get enough product out of the bottle. It’s expensive at $38 for 1.7 fluid ounces, but if you just use it on your face, like I do, it’s worth the extra money.

Click the name of the product below to go to the company website.

best CLEAN color corrector

I finally found a clean product that will cover up blemishes and any pink spots on my skin for a flawless look by EXA. I am wearing the shade pink for fair skin in the color corrector category. It appears it’s out of stock so I included the link to another site that I purchase from that orders this fabulous product and will contact you when it’s back in stock.

Got questions? Click the button below & I’ll email you back

Check out my CLEAN plant-based grocery list

by clicking the image below:

different dry pasta in containers on table
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Check out my list of the BEST plant-based books

on nutrition & disease reversal

by clicking the image below

selective focus photo of pile of assorted title books
Photo by Alexander Grey on Pexels.com

Is coconut oil healthy to eat? (Does coconut oil help with weight loss?)

clear glass bowl with white liquid

My friend told me her husband started eating coconut oil because he heard what great benefits it has. She didn’t bother telling him what a bad idea that was because she said he doesn’t follow her advice. After two months of adding coconut oil to his diet, he complained of stomachaches and weight gain. She laughed and said, “It’s the coconut oil you’re eating, you idiot!”

Coconut oil is a high-calorie, processed saturated fat. It has more calories than butter and traditional oils. I used to to sauté vegetables in coconut oil because I love its tropical flavor, but stopped doing so because coconut oil increases cholesterol and weight gain. 

Coconut oil is not a miracle food; it has a lot of concentrated calories and is 100% fat, and just like any high-fat food, it can make you fat.

Fats do not result in weight loss, in fact, it can do the opposite, and result in weight gain. A lot of people decide to follow a ketogenic diet because they want to lose weight and don’t want to give up steak, pork chops and their favorite meats, but a  ketogenic diet is a high-saturated fat diet, which will make it harder to lose all the weight you need, and increases cholesterol and heart disease. The reason why people lose weight on ketogenic diets is because they are eating fewer calories from sugary foods.

The less oil and less fat you eat, the more bodyfat you will lose because fats contain more calories than protein or carbohydrates.

There is no oil that will result in weight loss. If you want to lose weight, avoid all oils.

Coconut oil, a MCT oil, is one of the worst, if not THE worst of the plant oils, because it is extremely high in saturated fat.

Coconut flakes are a healthier option compared to coconut oil, but it is still fattening because food containing coconut, like whole coconut milk and coconut flakes are high-fat foods.

What about the Mediterranean diet? There is no such thing as healthy oil. Even olive oil is unhealthy.

The reason health improves on a Mediterranean diet is because they eat less animal products and eat more vegetables. (see video above)


A diet that promotes fast bodyfat loss and improves health is a low-fat, low-protein diet, that is high in micronutrients from fruit, vegetables, beans and whole grains.

A LFPB (low-fat, plant-based) diet is THE optimal diet for the humans race.

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