Hearty Oatmeal Breakfast

 

Hearty oatmeal breakfast
 
Author: 
Nutrition Information
  • Serves: 1
  • Serving size: 2.5 cups
  • Calories: 376
  • Fat: 7 g
  • Saturated fat: 0
  • Unsaturated fat: 7 g
  • Trans fat: 0 g
  • Carbohydrates: 68 g
  • Sugar: 22 g
  • Sodium: 80 mg
  • Fiber: 9 g
  • Protein: 28 g
  • Cholesterol: 0 g
Recipe type: hot breakfast
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Old fashioned oatmeal (pure rolled oats) with added fruit, nuts, and yogurt makes a balanced energy and nutrient source to start and sustain a healthy metabolism. The juice from thawed frozen berry mix sweetens the plain yogurt and oatmeal, so no added sugar is needed.
Ingredients
  • 1 cup cold water
  • ⅛ cup raisins and/or dried blueberries
  • ½ cup rolled oats (e.g., Quaker Old Fashioned Oatmeal or any other slow cook variety that is just plain rolled oats)
  • 8 almonds or walnuts (not roasted, salted, sweetened--just the nuts)
  • 6 oz nonfat plain yogurt (we like Greek style--higher protein)
  • 2 oz nonfat or low fat milk (optional, for thinning cereal to taste)
  • ⅓ cup frozen berry mix (no added sugar, etc.) or fresh berries
Instructions
  1. While the water and dried fruit (raisins/blueberries) are heating to a boil over medium heat, chop the nuts coarsely and add the nuts and oatmeal to the water.
  2. Once boiling begins, reduce to low heat and cook for 5 minutes.
  3. If using frozen berry mix, thaw in microwave (30 seconds should be enough).
  4. Remove the oatmeal from heat. Add the yogurt, berries, and milk (if desired).
  5. Serve while hot
Notes
Quantities above are for one hearty serving. Scale up for the number of servings needed. You can mix the yogurt into the cooked oatmeal in the pan or let individuals add their own desired amount after serving the oatmeal in bowls.

The juice from thawed frozen berry mix sweetens the plain yogurt and the oatmeal without any added sugar (sucrose) or other high-fructose sweetener. All the brands and varieties of fruit-flavored or vanilla yogurt we've checked contain way too much added sugar or high-fructose sweetener.


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