No list of must-eat foods for a healthy lifestyle is complete without the inclusion of a good breakfast option. Some say breakfast is the most important meal of the day and I agree.

Stable blood sugar clears the mind and gives you sufficient energy throughout the day. When you feed the body high amounts of sugar and caffeine and a simple carbohydrate – like a three-shot mocha and a croissant – the system peaks and crashes, resulting in irritability, moodiness and fatigue.

According to authors of The World’s Healthiest Foods, oatmeal will give you the strength and energy you need to carry you through a hectic morning.

Oats are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive, the book says. They gain part of their distinctive flavor from the roasting process they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fiber and nutrients. That fiber keeps your cholesterol low and you more regular, the book says.

Here’s a fact: The less time it takes to cook your oatmeal, the less healthy it is for you. That means, if it’s instant oatmeal and maple-syrup flavored, it likely has marginal nutritional value.

Here’s a way to cheat the system and avoid cooking it every morning. I make a batch of Irish Steel Cut Oatmeal and keep it in the fridge, reheating portions throughout the week and adding a little milk, cream or butter, and some nuts, or fresh or dried fruit.

Other benefits of oats: They lower bad cholesterol (LDLs) and raise good cholesterol (HDLs); they help stabilize blood sugar, enhance immune response to infection, lower risk of type2 diabetes, have antioxidant properties, lower risk of breast cancer when combined with fruit fiber, and because of their small amount of gluten, they are well-tolerated by those with celiac disease. That’s a clear case for why I’ve included them in my series of foods to jumpstart your healthy diet in 2009!

1/8 teaspoon ground cinnamon

In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for five minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about five minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal, cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon.