Recipe: Steel-cut Oats with Fresh Fruit and Walnuts

This oatmeal begs for improvisation. Be creative in substituting other fruits such as banana, chopped pear, or even dried blueberries or raisins for the apple.

Food weight: 3.0

Ingredients

4 cups water
1 cup steel-cuts oats
1/2 teaspoon ground cinnamon
1/2 cup plain soy milk
1/4 cup ground flax seed
1 large apple, peeled, cored and chopped
1/4 cup chopped walnuts, toasted if desired

Directions

In a large saucepan bring water to a boil. Stir in oats and cinnamon. Reduce heat and cook 25 minutes. Stir in soy milk and flax seed and cook 5 more minutes. Serve topped with chopped apple and walnuts.

Serves 4

NUTRITION IN A BOX
Per 1 cup serving:

Food weight: 3.0 Calories: 290 Fat: 11 g (0 g EPA, 0 g DHA, 2 g ALA) Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 26 mg Carbohydrate: 39 g Dietary Fiber: 9 g Sugars: 6 g Protein: 11