4
Serves
Preparation time: 5 minutes
Cooking time: 10 minutes
What better way to start your day than with a comforting bowl of steaming oatmeal? This simple breakfast packs not one or two but six Magic foods to steady your blood sugar and keep you full till lunch.
2 cups low-fat (1%) milk or vanilla soy milk
3/4 cup old-fashioned rolled oats (not quick oats)
1 medium apple, peeled, cored, and chopped
1/3 cup dried cranberries or raisins
1/2 teaspoon cinnamon
1/4 cup whole flaxseeds, ground (see Tip) or 1/3 cup flaxseed meal
1/4 cup nonfat plain or vanilla yogurt
1/4 cup maple syrup, warmed, or 2 tablespoons brown sugar
1. Combine the milk, rolled oats, apple, dried cranberries (or raisins), and cinnamon in a heavy medium saucepan. Bring to a simmer over medium-high heat, stirring almost constantly.
2. Reduce the heat to medium-low and cook, stirring often, until creamy and thickened, 3 to 5 minutes.
3. Stir in the flaxseeds. Spoon the cereal into individual bowls and top each serving with a dollop of yogurt and a drizzle of maple syrup. One serving is 2/3 cup. Leftovers will keep, covered, in the refrigerator for up to 2 days. Reheat in the microwave.
Per serving: 282 calories, 10 g protein, 47 g carbohydrates, 6 g fiber, 7 g total fat, 1 g saturated fat, 84 mg sodium.