|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 5g||6%|
|Saturated Fat 2g||9%|
|Total Carbohydrate 58g||21%|
|Dietary Fiber 6g||22%|
|Total Sugars 27g|
|Vitamin C 18mg||92%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
A warm and hearty bowl of oatmeal for breakfast is the perfect way to start your day. Oats are filled with both soluble and insoluble fiber which help stabilize blood glucose levels and improve intestinal health. They also contain antioxidants which may help protect against heart disease, colon cancer, and even may play a role in controlling blood pressure. A bowl of nutrient-rich oatmeal contains thiamine, magnesium, phosphorus, zinc, manganese, selenium, and iron.
This oatmeal recipe also makes for an easy and balanced breakfast. The oats are cooked in milk for added flavor and protein. Diced apple adds even more fiber as well as a fresh and delicious crunch to every bite. There is a just a hint of sweetness added to the recipe by mixing in a tablespoon of brown sugar. This can be omitted if you prefer, or you can use an equivalent amount of honey, maple syrup, agave, or sugar substitute. This powerful breakfast can help keep you fuller longer so you can avoid the temptation to snack before lunch.
If you follow a gluten-free diet, oatmeal for breakfast is a great option because oats are naturally gluten-free. Just be sure to check with manufacturers to ensure that their products are not made using the same equipment as other potentially contaminating grains. Of course, it is always best to purchase gluten-free products from reputable companies and read food labels carefully.
1 cup milk
3/4 cup old-fashioned rolled oats
1 medium apple, cored and chopped
1/2 cup unsweetened applesauce
1 tablespoon brown sugar
1/4 teaspoon ground cinnamon
1/8 teaspoon salt
1/4 teaspoon vanilla extract, optional
maple syrup, garnish
walnuts or pecans, optional, garnish
Gather the ingredients.
Place milk in a small saucepan and bring just to a boil over medium heat.
Add oats and chopped apple. Cook 8 minutes until thick, stirring occasionally.
Add applesauce, brown sugar, cinnamon, salt, and vanilla, if using. Cook 1 minute or until thoroughly heated, stirring occasionally.
Serve warm. Top with a drizzle of maple syrup and a sprinkle of walnuts or pecans, if desired.
This version uses apple and cinnamon, but once you start enjoying a warm bowl of oatmeal for breakfast, you might want to start trying other variations on this recipe:
- Diced pear is a great substitution for the apple. It tastes great when paired with ground cardamom and then topped with chopped hazelnuts just before serving.
- Chopped fresh peaches is another great option. They work well with a dash of ground ginger along with the cinnamon. This version can be topped with sliced almonds for another variation on this classic breakfast.
- Feel free to get creative with your favorite fruit and spice combinations. Firm fruits work best and you can choose to peel the fruit or leave the peel on for added fiber and a burst of color in the dish.