Health Nut Oatmeal Recipe

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Ingredients:

Serving

3 cups old fashioned oats (not instant )
3 cups low-fat milk ( cow , almond , rice or soy)
1/3-1/2 cup honey (or 1/2 cup brown sugar)
1 cup dried cranberries
1/2 tsp salt
1/4 cup flax seed meal
1/2 cup toasted unsalted sunflower seeds
1/2 cup grape nuts cereal

Directions:

Mix the oatmeal, milk, and 4 cups of water in a large, deep saucepan and bring to a boil over medium high heat. When it boils, quickly lower heat to very low. Stir in brown sugar, dried cranberries, flaxseed meal, sunflower seeds and salt. Cook at a low simmer for 15-20 minutes, or until very thick and creamy.
Stir often to prevent burning.
Serve with additional milk and sprinkle with a tablespoon of the Grape nuts cereal if desired, or cool and refrigerate to reheat later in the week.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	594.97 Kcal (2491 kJ)
Calories from fat	130.88 Kcal
		% Daily Value*
Total Fat	14.54g	22%
Cholesterol	4.58mg	2%
Sodium	237.61mg	10%
Potassium	223.72mg	5%
Total Carbs	102.12g	34%
Sugars	32.18g	129%
Dietary Fiber	14.47g	58%
Protein	18.11g	36%
Vitamin C	0.3mg	0%
Vitamin A	0.1mg	4%
Iron	7mg	39%
Calcium	191.8mg	19%

Amount Per 100 g
Calories	251.5 Kcal (1053 kJ)
Calories from fat	55.32 Kcal
		% Daily Value*
Total Fat	6.15g	22%
Cholesterol	1.93mg	2%
Sodium	100.44mg	10%
Potassium	94.57mg	5%
Total Carbs	43.17g	34%
Sugars	13.6g	129%
Dietary Fiber	6.12g	58%
Protein	7.65g	36%
Vitamin C	0.1mg	0%
Vitamin A	0.1mg	4%
Iron	3mg	39%
Calcium	81.1mg	19%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

12.3

Points
15

PointsPlus

Good Points

saturated fat free,
low sodium,
cholesterol free,
high fiber

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