Healthy, Hearty Oatmeal

Posted on: January 01, 2016

 

Filling and delicious oatmeal is rich in anti-inflammatory substances. Try the classic oatmeal with raisins or mix it up with one of these other fruit concoctions.

Ingredients:

1 c. each fat-free milk, water
1 Tbsp. brown sugar
¼ tsp. salt
1 c. quick-cooking oats
¼ c. raisins

Directions:

Combine milk, water, brown sugar and salt in small pot. Bring to boil; reduce heat to low. Stir in oats. Cook until thick, 5 minutes. Divide raisins between servings.

Makes 2 (1½-cup) servings.

Nutrition information per serving: 265 calories; 2.75 g total fat; 10 g protein; 52 g carbohydrates; 2.5 mg cholesterol; 335 mg sodium; 4.75 g dietary fiber.

You can also try these “dressed-up” options!

Pear-Cranberry:
Add 1 large, ripe, peeled, chopped pear
¼ c. dried cranberries with oats.
Makes 2 (1½-cup) servings.
Nutrition information per serving: 327 calories; 3 g total
fat; 10 g protein; 86 g carbohydrates; 2.5 mg cholesterol; 331.5 mg sodium; 8.5 g dietary fiber.

Banana-Ginger:
Add 2 Tbsp. minced crystallized ginger with oats
Add ½ large, sliced banana per serving
Makes 2 (11/2-cup) servings.
Nutrition information per serving: 315 calories; 3 g total fat; 10 g protein; 64.5 g carbohydrates; 2.5 mg cholesterol; 334 mg sodium; 6 g dietary fiber.

Apple-Walnut:
Add 1 large, peeled, chopped apple
¼ tsp. cinnamon with oats
Sprinkle 2 Tbsp. walnuts on each serving
Makes 2 (1½-cup) servings.
Nutrition information per serving: 344 calories; 10.5 g total fat; 11.5 g protein; 54 g carbohydrates; 2.5 mg cholesterol; 332 mg sodium; 6 g dietary fiber.

Filed under: 2016

 

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