Tuesday, January 13, 2009

Low-Fat Apple Harvest Oatmeal

Just as breakfast is an essential start to any day, oatmeal is a fantastic and healthy thing to have for breakfast. My basic breakfast repertoire consists of two things - fruit or fruit smoothies, and oatmeal. If it's hot, I go for the first. If it's cold or I'm feeling particularly hungry, I go for the latter.

My latest oatmeal concoction, which I'm calling Apple Harvest Oatmeal, is rich and creamy with chewy chunks of dates and crunchy slivers of apple. It has no saturated fat or cholesterol (of-course) and is a good source of fiber, and a very good source of manganese.

Apple Harvest Oatmeal
Serves: 2
  • 1 1/2 cups water
  • 3/4 cup old-fashioned oats (not quick-cook)
  • 1/2 teaspoon pumpkin pie spice
  • 1/4 teaspoon kosher salt
  • 1/2 cup non-fat soy milk
  • 1/2 teaspoon vanilla extract
  • 1/2 cup chopped dates
  • 1 large, sweet apple (like a Fuji or Pink Lady), grated (about 1 cup)
  1. Over high heat, bring the water to a boil in a medium saucepan.
  2. Add the oatmeal, pie spice, and salt, stirring to incorporate. Cover and lower the heat so the oatmeal gently simmers. Continue simmering until the liquid has absorbed, about 10 minutes.
  3. Stir in the remaining ingredients until well incorporated and warmed through. Serve hot.
This recipe makes 2 large portions.

Per Serving:
  • 273 calories
  • 2g fat
  • 0g saturated fat
  • 0g trans fat
  • 0mg cholesterol
  • 320mg sodium
  • 60g total carbs
  • 8g dietary fiber
  • 32g sugars
  • 7g protein
  • eGL*: 30 
  • Weight Watcher Points: 5
* eGL = that's estimated Glycemic Load for those of us that need to watch our blood sugar. Try to keep it to 100 or less per day.

1 comment:

jessy said...

i love oatmeal in the mornings, too! usually i just do 1/2 cup oats with rice milk & 1 tbsp of maple syrup. i'm getting a little bored with that - i really want to give your apple harvest oatmeal a try! next time i'm at the store i'll get some dates & apples! mmmmmmmmmm! thanks, Marni!