There is nothing more comforting and nutritious than a bowl of warm oatmeal to start the day, not only in winter but throughout the year, changing the fruit topping according to what’s in season. The hazelnuts and almond meal boost the protein content, helping to make you feel full for longer. Grapes add natural sweetness.
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
Step 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.
Step 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.
Oatmeal with fruit