Home   Donate

    May 12, 2015  |  Issue 556

     

Oatmeal with Fresh Fruit Morning Makeover  oatmeal and fruit


Start your morning off right with this fresh fruit oatmeal. Rolled oats, like all whole grains, contain vitamins, minerals, phytochemicals and fiber. Research has shown that eating whole grains lowers your risk of colorectal cancer and the soluble fiber found in oatmeal can also help lower blood cholesterol. Seasonal fruit, flaxseed and chopped walnuts add extra nutrition and the beneficial plant form of omega-3 fatty acid.

Makes 1 serving. Recipe may be doubled, tripled or quadrupled.

Per serving (includes walnuts): 371 calories,
17 g total fat (1.5 g saturated fat), 46 g carbohydrate,
11 g protein, 9 g dietary fiber, 229 mg sodium.

Ingredients:

1/2 cup old fashioned rolled oats
1 1/4 cups almond milk, or other plant-based or dairy milk, divided
1 tsp. ground flaxseed, or to taste
1/8 tsp. cinnamon
1/2 cup chopped pineapple
1/4 cup sliced strawberries
2 Tbsp. chopped walnuts, optional
1 tsp. honey, optional

Directions:

In small pan, cook oatmeal with 1 cup milk according to package directions. Place oatmeal in serving bowl. Pour 1/4 cup milk over oatmeal (heat milk if preferred). Sprinkle on flaxseed and cinnamon. Top with pineapple, strawberries, walnuts and honey, if desired.  (AICR.org)