CALORIE COUNT: 221 WITH AGAVE 299
The spice and fruit here help make up for the lack of added sugar. Oats are full of soluble fiber and release energy slowly to set you up for the day. Add the chopped hazelnuts and agave nectar (a low-GI sweetener, now widely available) as a topping if your calorie count allows.
1 ounce/30g old-fashioned oatmeal
1 cup/250ml skimmed milk
1/2 pear, peeled and sliced
1/2 teaspoon ground cinnamon
A grating of nutmeg
1 tablespoon chopped hazelnuts
1 teaspoon agave nectar
Place the oats, milk, pear, cinnamon, and nutmeg in a saucepan and simmer, stirring, till the oatmeal is thickened to your liking. Serve with the nuts, adding a little agave nectar to taste.
NB
OATS ARE SLOW-BURNING AND SPACE-FILLING; THEY ARE HEART-HEALTHY AND ANTIOXIDANT, TOO.4