This is one of my meals of the day. Dietitian Jeff Novick (jeffnovick.com) taught me the importance of calorie density to keep volume eaters, like me, trim. I used to eat this big bowl of oaty goodness with twice as much oats and half as much fruit. Thanks to a talk with Jeff, I now get a great volume of food, but with even more flavor (from the extra fruit), and about 100 fewer calories. I often eat this without the soy milk that’s pictured here.”
Frozen fruit is your friend in your morning oatmeal. It’s often sweeter than fresh because it’s frozen quickly after harvest, and thus can be harvested at the peak of ripeness. Some of our favorites are blueberries, dark sweet cherries, peaches, and red raspberries. You can buy the Dole brand with confidence – I’ve found them to be consistently of excellent quality and sweetness. If you have a favorite brand, please leave a comment.
Makes: 1 big bowl of beautiful, breakfast bodacious-ness.
- 1/2 cup - rolled oats (regular, not instant), uncooked
- 1 cup - water
- 1 cup - dark cherries, pitted, fresh or frozen (no need to thaw)
- 1 medium - banana
- 1/2 cup - soy milk, plain and unsweetened (optional)
- In a large, microwave safe bowl, cook the oats and water on High for 3 minutes. Make sure to use a large bowl or the contents might overflow into your nice, clean microwave.
- Stir in the cherries and bananas. Microwave for 1-2 more minutes to thaw and warm the cherries if they were frozen. Top with soy milk, if desired.
Nutrition (per serving): 430 calories, 75% calories from carbohydrates, 12% calories from protein, 13% calories from fat, 13.1g fiber.