Hearty Oatmeal
Filling and delicious oatmeal is rich in anti-inflammatory substances. Try the classic oatmeal with raisins or mix it up with one of these other fruit concoctions
Ingredients
1 c. each fat-free milk, water
1 Tbsp. brown sugar
¼ tsp. salt
1 c. quick-cooking oats
¼ c. raisins
2 Tbsp. walnuts
Directions
Combine ingredients through salt in small pot. Bring to boil; reduce heat to low. Stir in oats. Cook until thick, 5 minutes. Divide raisins and walnuts between servings. Makes 2 (1½-cup) servings.
Nutrition information per serving: 265 calories; 2.75 g total fat; 10 g protein; 52 g carbohydrates; 2.5 mg cholesterol; 335 mg sodium; 4.75 g dietary fiber.
You can also try these "dressed-up" options!
Pear-Cranberry:
Add 1 large, ripe, peeled, chopped pear, ¼ c. dried cranberries with oats. Makes 2 (1½-cup) servings.
Nutrition information per serving: 327 calories; 3 g total fat; 10 g protein; 86 g carbohydrates; 2.5 mg cholesterol; 331.5 mg sodium; 8.5 g dietary fiber.
Banana-Ginger:
Add 2 Tbsp. minced crystallized ginger with oats. Add ½ large, sliced banana per serving. Makes 2 (1½-cup) servings.
Nutrition information per serving: 315 calories; 3 g total fat; 10 g protein; 64.5 g carbohydrates; 2.5 mg cholesterol; 334 mg sodium; 6 g dietary fiber.
Apple-Walnut:
Add 1 large, peeled, chopped apple, ¼ tsp. cinnamon with oats. Sprinkle 2 Tbsp. walnuts on each serving. Makes 2 (1½-cup) servings.
Nutrition information per serving: 344 calories; 10.5 g total fat; 11.5 g protein; 54 g carbohydrates; 2.5 mg cholesterol; 332 mg sodium; 6 g dietary fiber.
