Oatmeal is a sustaining breakfast with a low glycemic index. Make sure you use traditional slow-cooking oats and not the instant, quick-cook type, as these donât have the same health benefits as coarser traditional oats.
PREPARATION: 5 MINUTES
COOKING: 10 MINUTES
1/2 cup (50 g) rolled oats
1/3 cup (90 ml) low-fat plain yogurt
2/3 cup (85 g) fresh raspberries
1/2 cup (80 g) fresh blueberries
2 teaspoons (10 ml) soft brown sugar
Step 1: Put the oats and 2 cups (500 ml) water in a small saucepan. 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: Divide the oatmeal between two bowls and top each with 2 tablespoons (30 ml) of yogurt. Scatter the berries on top, then sprinkle each serving with a teaspoon (5 ml) of brown sugar.
+ Use other fresh fruit if you prefer, such as sliced mangoes, apricots, peaches, or stewed apples or pears in winter.
+ Instead of using brown sugar, sweeten the oatmeal with a drizzle of pure maple syrup or honey.
Each serving provides
165 calories, 6 g protein, 2 g fat (1 g saturated fat), 27 g carbohydrate (12 g sugars), 5 g fiber, 35 mg sodium.
OATS contain a special type of soluble fiber called beta-glucan, which helps to bind cholesterol and remove it from the body. Beta-glucan works best when eaten as part of the whole oat grain, because then it can work together with other beneficial substances that oats provide. Both oats and berries contain heart-protective antioxidants as well.
Oatmeal with summer fruit