A beloved family favorite with a hormone-nourishing twist.
There’s something about waking up to the smell of cinnamon, nutmeg, and bay leaves wafting through the kitchen that feels like a hug from home to me and reminds me of mornings back home indulging in a bowl of my Tanty's Peanut Butter Oats before school.
This is one of those recipes that I turn to time and time again, especially now that I prioritize period care at each meal. It truly is feel good food. These oats are grounding, creamy, slightly sweet, and nourishing in all the ways your body and hormones need to start the day.
Let’s talk about why this bowl hits different.
WHY I REACH FOR THIS RECIPE OFTEN
If you're an oats lover then you need to try this recipe, and try it with steel cut oats. They’re made by chopping whole oat groats (the grain in its most natural form) into small pieces with a steel blade, hence the name. That little detail however, makes a big difference. Steel cut oats are the least processed version of oats, which means they digest more slowly, keeping your blood sugar and energy levels more stable throughout the morning.
That slow and steady energy is exactly what your hormones love. When your meals keep you full and fueled without sudden spikes or crashes, it supports more balanced cortisol, steady insulin response, and helps reduce those hangry mood swings that can throw your whole day off.
They also have this beautiful, slightly chewy texture that adds this kind of heartiness to an already hearty and nostalgic recipe. It’s a bit more involved than your average morning cereal, but trust me, it’s worth it when you’re trying to eat in a way that actually supports your cycle.
Now, if you’re short on time or just prefer a softer texture, old-fashioned rolled oats are a great option too. They're steamed and flattened, which helps them cook quicker and gives them that soft, creamy consistency we all know and love. Just reduce the cooking time (about 5–7 minutes on the stove) and you’ll still have a nourishing bowl that does your body good.
THEN WE HAVE THE SPICES!
In any Caribbean oats recipe you must have some kind of spice. We aren't strangers to spices. We use them in so many recipes, whether sweet or savory, and even in healing practices. Spices like cinnamon and nutmeg are often used to "season" the liquid that you'll be cooking the oats in. This is a pretty important step because it allows the spices a chance to steep and permeate the entire recipe with some homey flavors.
Plus your kitchen will smell so magical.
This bowl carries the warm embrace of cinnamon, nutmeg, and bay leaf, three deeply rooted flavors in island cooking that also happen to be powerful allies for your hormones.
- Cinnamon doesn’t just make your oats smell like a cozy morning. It helps support healthy blood sugar levels and may reduce cravings.
- Nutmeg brings a soft warmth that’s both grounding and nostalgic. Traditionally used to support digestion and calm the body, it also adds a layer of depth that makes this simple bowl feel luxurious.
- Bay leaf might be the most underrated star in this pot. In Caribbean kitchens, it’s added to soups, stews, and teas to ease bloating and inflammation. Here, it infuses the oats with a subtle herbal note that ties everything together.
THE FINISHING TOUCHES FOR CREAMY COMFORT.
Now let’s talk about the good stuff that takes this bowl from simple to satisfying. When I first tasted this recipe with the peanut butter, as a Snickers lover, I was immediately obsessed! In a real way. I would ask for these oats by name I tell you, because they are so creamy and nutty from the blend of peanut butter and coconut milk.
- Coconut milk is a pantry staple in Caribbean kitchens and for good reason. It brings that silky texture and gentle sweetness, but it’s also rich in healthy fats, which are essential for hormone production.
- Peanut butter is my forever favorite add-in. Just one spoonful gives this bowl a nutty depth and creamy finish, but it also brings in a beautiful balance of protein and fat.
- Monkfruit sweetener is one of my go-tos when I want a little sweetness without the spike. But you can also go with honey or maple syrup.
ADD MORE NOURISHMENT.
Here are a few of my favorite ways to level up this bowl:
- Add a scoop of collagen or plant-based protein powder to bump up the protein.
- Toss in flax or chia seeds at the end of cooking for omega-3s and fiber.
- Top with fresh fruit for an extra hit of vitamins and natural sweetness.
- Sprinkle on seeds like hemp, pumpkin, or sunflower for a crunchy texture and a boost of zinc, magnesium, and B vitamins.
- Pair with 2 eggs done your way if you choose.
Now I’m curious, what ingredient would you add to make this bowl your own? Or do you have a breakfast recipe from childhood that still makes you feel grounded and cared for?
Drop it in the comments or tag @course.784 on Instagram so we can keep this conversation going. I’d love to hear your story.
✅ Thank you for your rating!
Tanty's Peanut Butter Oats

Average Rating:
⭐ / 5 ( ratings)
Prep Time: 10 min
Cook Time: 30 min
Total Time: 40 min
Servings: 1
Ingredients:
1 cup water
1/2 cup non-dairy milk (I love coconut milk for this recipe )
1/8 tsp or a pinch of ground cinnamon (or 2 cinnamon sticks)
1/4 tsp freshly grated nutmeg or ground nutmeg
2 dried bay leaves
1 Tbsp monkfruit sweetener or honey
1/4 cup Steel cut oats (old fashioned oats work as well)
1 Tbsp peanut butter
Pinch of salt
Toppings: fresh fruit, hemp seeds, chia seeds, honey drizzle
Instructions:
1. Bring water to a boil over high heat. Season with spices and sweetener and boil for 5-8 minutes to infuse or "season" the water.
2. Stir in oats and cook over medium-low heat for 25-30 minutes, stirring occassionally to prevent sticking. If using rolled oats, the time may vary.
3. Turn the heat down to low and stir in the peanut butter, milk and salt. Mix well. At this point you can add more liquid if you'd like a thinner consistency. If you prefer thicker oats, allow it to reduce a little bit more.
4. Remove whole spices (bay leaves and cinnamon sticks) before serving. Add toppings and enjoy.