I’ve been enjoying Forks Over Knives and Plantiful Kiki lately because of their emphasis on the principle of calorie density.

Studies show that people eat a roughly constant weight of food. So if you fill your plate with food that weighs more with fewer calories, you end up naturally consuming fewer calories (and losing weight), while still feeling satisfied.

Rethinking Breakfast

This holiday morning, I finished my workout and decided to give my usual oatmeal breakfast a makeover. Instead of a cup of rolled oats loaded with dried fruit and almond butter (I’m hungry after workouts), I experimented with adding some less calorie-dense foods.

I love nearly all foods. To me, every meal is an opportunity to rejoice in all of the abundance, diversity, and richness of life on Earth.

In a way, that makes me a picky eater. I’ve been on diets that tell you “just make it simple, eat your food plain.” Nope, not gonna work for me. Fresh and vibrant, yes; plain, no.

The Results

I don’t think I’ve ever shared a recipe in my life, but this morning’s oatmeal makeover was such a revelation, I can’t help myself.

I started with the goal of lower calorie density, and used things I had left over in the fridge from last week’s meals. The ingredients were so eclectic I didn’t think it would actually taste that good. I was wrong!

Here’s the full recipe:

Oatmeal Makeover

3/4 c. rolled oats

1 c. finely riced cauliflower (I used a food processor)

1/2 t. cinnamon

pinch of sea salt

1/2 c. frozen blueberries

1 T lemon juice

1T toasted, chopped hazelnuts

1 t. chopped cilantro

1 t. maple syrup

Combine oats, riced cauliflower, cinnamon, and sea salt in a bowl. Pour in enough boiling water to cover. Cover bowl and let sit for 3 minutes. Add frozen blueberries and cover again, let sit for 2 more minutes. Remove cover, stir in lemon juice, hazelnuts, cilantro, and maple syrup.

Lower Calorie Density, Increase Flavor Variety

I wondered if I’d feel satisfied after eating this, because it’s clearly lower in calories than my usual oatmeal.

Just the opposite! This bowl had so many different tastes — sweet, salty, sour, tangy, umami — and so many different textures — dense, chewy, light, crunchy, fibrous. For someone with a discerning palette, this was like a celebration in a bowl!

And plenty filling. Replacing a little of the oats with cauliflower saved calories while adding even more fiber than the original. A sprinkle of a couple calorie-dense foods — hazelnuts and maple syrup — amped up the flavor and satisfied post-workout cravings while not adding many calories. The lemon juice and cilantro lent a tang that was unexpectedly wonderful, especially for a thirsty body.

I realized that I’d been loading up with just one or two flavors — sweet dried fruit and umami nuts or nut butters — because I was leaving out other things my body and brain wanted. The revised version was satisfying, filling, delicious — and lighter!

I’d love to share a picture but I can’t — I devoured it all. (When I was a kid, we used to watch Chef Tell on TV. After every recipe demonstration, he’d say, “I eat this one; you make your own.”)