Oatmeal is a low glycemic index food (it’s a good source of soluble fibre) that combats heart disease by lowering bad cholesterol (LDL) levels. This simple recipe for oatmeal is sweetened naturally by dates and frozen fruit, which also helps cool the oatmeal to a temperature that’s just right. Double, triple, or quadruple the recipe to serve the whole family.
1/2 cup (125 mL) 2% milk
1/4 cup (60 mL) rolled oats
1 date, mashed with fork (soften the date in water to make mashing easier)
1/2 tsp (2 mL) almond or peanut butter
Cinnamon to taste
1/4 cup (60 mL) frozen fruit (such as raspberries or mango)
In small pot, bring milk to a simmer and then stir in oats. Stir and cook for about 5 minutes over medium heat. Cover and cook over low heat for 3 minutes before stirring in date, nut butter, cinnamon, and frozen fruit. Serve.
Makes 1 serving.
Each serving contains: 198 calories; 8 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 34 g carbohydrates; 4 g fibre; 65 mg sodium
source: "Kid-Friendly Breakfasts", alive #347, September 2011
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