Hearty Oatmeal Recipe

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Ingredients:

Serving

1/2 cup old fashioned oats
1 cup water (or skim milk)
1 tbsp ground flax seeds
1 tsp cinnamon
1/2 cup low-fat yogurt
fruit (optional)

Directions:

In a microwave safe bowl, combine the oats, water, flax and cinnamon. If you don't want to make a mess of more dishes, just swirl the ingredients around in the bowl for a couple of seconds instead of stirring to mix them up.
Heat on high for 4 minutes.
After removing, stir in the yogurt and fruit (if desired) and eat! An easy way to change up the recipe is to vary the fruit, yogurt (with other flavours or cottage cheese) and/or spices.
Caution: Old-fashioned rolled oats have a tendency to grow exponentially in the microwave while cooking; be sure to use a bowl at least 3-4 times the size of the ingredients. I use a medium glass saucepan or corning ware dish.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	606.25 Kcal (2538 kJ)
Calories from fat	142.11 Kcal
		% Daily Value*
Total Fat	15.79g	24%
Cholesterol	7.35mg	2%
Sodium	110.57mg	5%
Potassium	418.18mg	9%
Total Carbs	95.42g	32%
Sugars	12.47g	50%
Dietary Fiber	17.2g	69%
Protein	24.27g	49%
Vitamin C	1.5mg	2%
Iron	4.9mg	27%
Calcium	371.6mg	37%

Amount Per 100 g
Calories	122.43 Kcal (513 kJ)
Calories from fat	28.7 Kcal
		% Daily Value*
Total Fat	3.19g	24%
Cholesterol	1.48mg	2%
Sodium	22.33mg	5%
Potassium	84.45mg	9%
Total Carbs	19.27g	32%
Sugars	2.52g	50%
Dietary Fiber	3.47g	69%
Protein	4.9g	49%
Vitamin C	0.3mg	2%
Iron	1mg	27%
Calcium	75mg	37%

* 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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