Oats, no matter which type you use, is top notch for a source of soluble fiber. Oats can reduce the risk of developing type 2 diabetes, fight heart disease, boosts the immune system and may help reduce the risk of breast cancer by mimicking estrogen and preventing the natural hormone from triggering the growth of cancer cells. Oats are also packed with antioxidants.
Oatmeal with Apple and Flaxseed
2 cups milk or almond milk
3/4 old-fashioned rolled oats
1 apple, peeled, cored and chopped
1/3 cup dried cranberries or raisins
1/2 tea. cinnamon
1/4 cup flaxseed, ground
1/4 cup nonfat plain or vanilla yogurt
1/4 cup maple syrup or 2 Tab. brown sugar
Combine milk, oats, apple, dried fruit and cinnamon in a heavy saucepan. Bring to a simmer over medium heat, stirring constantly. Reduce heat and cook, stirring often, until creamy and thickened (3-5 minutes).
Stir in flaxseeds. Spoon cereal into individual bowls and top with yogurt and maple syrup. Leftovers will keep, covered, in refrigerator for up to 2 days. Reheat in microwave.
One serving is 2/3 cup
282 calories, 10g protein, 47g carbohydrates, 6g fiber, 7g fat