Quick-Cooked Apple Pie Oats, and Why Perfectionism Sabotages Healthy Habits

4 from 2 votes

Dani Spies is a New Jersey-based Health And Weight Loss Coach and the host of Clean & Delicious weekly web cooking show that teaches people how to make simple, delicious, nutritious everyday meals.

Dani believes that how we think about food is as important as the food we eat and loves helping others develop a healthy relationship with their food, body, and life!  You can find all of Dani’s work on her blog Clean & Delicious, and can connect with her on YouTube, Facebook, Twitter, and Pinterest.

This is a guest post for October Unprocessed. If this is your first time here, welcome! …and it’s not too late to join in!

Quick Apple Pie Oats

Hi. My name is Dani Spies and I’m an ex-wannabe perfectionist.

Oh the time and energy I wasted on trying to do “the healthy thing” the “right” way only to be constantly “trying again” or “starting over.”

Any of you who have ever struggled with trying to “be healthy” can understand, I’m sure.

Here’s what the equation looks like for a wannabe perfectionist:

  • Set a goal (to eat healthy)
  • Make a plan (buy the food, cook, etc.)
  • Execute plan (cook, eat, feel great)
  • Go ‘off’ the plan (have a donut, cookie, chips, etc.)
  • Kick yourself, beat yourself up, feel like a failure
  • Give up on trying to eat healthy because it doesn’t work (This is the part where you tell yourself you don’t really care… but you do. You’re just tired from all the emotional abuse you do to yourself.)

Can anyone relate to this type of thinking? This is the thinking that makes people believe eating healthy is hard (hint: it’s not the eating that’s hard, it’s our thoughts about the eating that make things hard).

Now let me show you the same equation minus the perfectionism.

  • Set a goal (to eat healthy)
  • Make a plan (buy the food, cook, etc.)
  • Execute plan (cook, eat, feel great)
  • Go “off” the plan (have a donut, cookie, chips, etc.)
  • Observe, adjust, learn, be curious, be interested, be patient and most importantly MOVE ON…
  • Continue to move forward towards your healthy eating goals and feel great

As you can see, it’s never the donut or the bag of chips that is the problem, it’s what we make the donut or bag of chips mean. And here’s the great news: Eating a donut does not mean that you have failed, can’t do it, did it wrong, will never get it right, etc. All eating a donut means is that you ate a donut.

Isn’t that such a relief?

So whether you are a clean-eating super-star or just beginning your path to eating well, remember that the ultimate goal is to feel awesome, which is why being kind, patient, and curious with yourself is just as important as what you are putting on your plate.

Lean into the experience and enjoy the ride!

Now for those of you always on the look out for a quick, delicious, nutritious breakfast idea, here is a family favorite in my house that can be made in less than five minutes.

4 from 2 votes

Quick-Cooked Apple Pie Oats

By: Dani Spies
Delicious way to start your morning with a delicious head start.
Prep: 3 minutes
Cook: 2 minutes
Total: 5 minutes
Servings: 1 serving


  • 1/3 cup old fashioned rolled oats
  • 2/3 cups water
  • 1/4 cup egg whites
  • 1/2 apple, diced
  • a few dashes of cinnamon
  • 1 tablespoon chopped walnuts


  • Place oats and water in a large, microwave-safe bowl. Microwave on high for 1 minute.
  • Stir in egg whites. Place back in microwave for 1 minute.
  • Oats should be nice and fluffy when they come out. Stir in apples and cinnamon. Transfer to a cool bowl to eat out of. Top with walnuts and enjoy!


Calories: 181kcal, Carbohydrates: 31g, Protein: 10g, Fat: 2g, Sodium: 111mg, Potassium: 294mg, Fiber: 4g, Sugar: 10g, Vitamin C: 4.2mg, Calcium: 14mg, Iron: 1.2mg
Like this recipe? Rate and comment below!


A photo of Andrew Wilder leaning into the frame and smiling, hovering over mixing bowls in the kitchen.

Welcome to Eating Rules!

Hi! My name is Andrew Wilder, and I think healthy eating doesn’t have to suck. With just three simple eating rules, we'll kickstart your journey into the delicious and vibrant world of unprocessed food.

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October 12, 2013 9:35 am

Thanks for the pep talk!

Karen D'Amato
October 9, 2013 9:32 pm

OK. One last quote from two research doctors: “There is extensive scientific literature concerning the hazardous effects of direct microwave radiation of living systems…. Of all the natural substances – which are polar – the oxygen of water molecules reacts most sensitively. This is how microwave cooking heat is generated – friction from this violence in water molecules. Structures of molecules are torn apart, molecules are forcefully deformed, called structural isomerism, and thus become impaired in quality. This is contrary to conventional heating of food where heat transfers convectionally from without to within. Cooking by microwaves begins within the cells and molecules where water is present and where the energy is transformed into frictional heat.” Dr. Hans Hertel quoted in SEARCH FOR HEALTH. And, Warren Clough PPNF in HEALTH JOURNAL quotes: “The second reason I dislike microwave ovens is the more serious situation. What about the quality of the food… Read more »

Karen D'Amato
October 9, 2013 9:08 pm

I wanted to post some research from neutral sources. Here is a quote from Sally Fallon’s book NOURISHING TRADITIONS: “Microwave Oven: Unfortunately, the microwave achieved instant popularity without much prior research to study the effects of eating microwaved food. In consequence, one large experiment involving an unwitting populace is now in progress. The small amount of research done on the effects of eating microwaved food has shown that the microwave may have unfavorable effects on fats and proteins, making them more difficult to assimilate. More recent studies carried out in Switzerland revealed that the microwave caused changes in vitamin content and availability. Eating microwaved food results in abnormal blood profiles, similar to those that occur in the early stages of cancer. An especially dangerous practice is using the microwave for heating baby’s bottle. Altered amino acids in the microwaved milk can be toxic to the liver and nervous system, especially… Read more »

Karen D'Amato
October 9, 2013 8:13 pm

I work in the medical field and with research. The molecular structure is reorganized in a manner the body does not recognize when heated in a microwave. Simple test: Heat water on the stove and make green tea. Now heat water in the microwave and make the same green tea. You will see there is a vast difference in the taste.

Breast cancer, liver cancer, kidney… all are helped being activated by microwave usage. Sorry it upsets you… just letting you know.

October 9, 2013 9:43 am

3 stars
To the woman without a microwave I made this today on the range. We don’t have a microwave either and it came out perfectly. Maybe it added 2 minutes to cook time. I also added a splash of vanilla and pumpkin seeds rather than walnuts as I’m allergic.

Karen D'Amato
Reply to  Kristine
October 9, 2013 9:41 pm

Yes, Kristine. I always soak my grains and seeds overnight in filtered water with a tablespoon of either organic apple cider vinegar or whey (depending on the recipe). Though this will sprout most grains and seeds, neutralizing the phytic acid and enzyme inhibitors, it does not work for oats. Oats need to be sprouted while still in the outer hulls. Still, soaking the oats overnight makes for quick cooking!