Fruit and Nut Oatmeal
PREPARATION: 5 MINUTES, COOKING: 10 MINUTES
1/2 cup (50 g) rolled oats
1/2 cup (125 ml) low-fat milk
1 tablespoon (15 ml) almond meal
2 teaspoons (10 ml) wheat germ
1 tablespoon (15 ml) chopped hazelnuts, toasted
1/2 cup (90 g) black grapes, halved
1 Put the oats, milk and 1/2 cup (125 ml) water in a small saucepan over medium heat. Bring to a boil, reduce the heat to low and simmer for about 5 minutes, stirring regularly, until the oats have thickened and are cooked through.
2 Stir in the almond meal, and pour the oatmeal into a serving bowl. Sprinkle the wheat germ on top, followed by the hazelnuts and grapes.
+ Swap the grapes with berries, such as blackberries, raspberries or blueberries.
+ If you don’t have any fresh fruit, canned fruit (preferably canned in fruit juice or water with no added sugar) makes a handy year-round substitute.
+ Add more crunch by finely chopping up a sweet red or green apple and adding it instead of the grapes.
Each serving provides:
425 calories, 16 g protein, 16 g fat (3 g saturated fat), 53 g carbohydrate (23 g sugars), 8 g fiber, 84 mg sodium
HAZELNUTS contain “good” fats, but you still need to limit your portions. If you’re eating them as a snack, stick to a small handful (no more than 20) at a time.
|Fruit and Nut Oatmeal|