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Diet-Friendly Oatmeal Recipes

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Diet-Friendly Oatmeal Recipes

Oatmeal is one of the healthiest foods
you can eat. High in soluble fiber, oatmeal fills you up and keeps you feeling
fuller for a long time while it helps to lower your LDL (bad) cholesterol.
Studies published in the Archives
of Internal Medicine
have shown that diets rich in water soluble fiber are
strongly associated with decreased risk of coronary heart disease (CHD).
Researchers recommend eating at least 30 grams per day of these types of foods.
Oats are versatile as well and can be used in many recipes – these are our
favorites!

Banana
Nut Oatmeal

(from Health.com)

Get all
the flavor of banana nut bread without all the calories in this spin on a
breakfast classic. Oatmeal and bananas keep you from getting hungry before
lunchtime, and the nuts will give you a part of your daily omega-3’s.

Ingredients
(for one, 1 ½-cup serving):

  • ½ cup
    rolled oats
  • 1 cup water
  • 1 sliced
    banana
  • 1
    tablespoons chopped walnuts or pecans
  • 1
    teaspoon cinnamon

How to Make It:

Combine
oats and water in microwave-safe bowl and cook on high for three minutes. Top
with banana, nuts and cinnamon and enjoy!

Nutritional Info:

  • Servings Per Recipe: 1
  • Calories: 310
  • Saturated Fat: 1 g
  • Monounsaturated Fat: 1.5 g
  • Polyunsaturated Fat: 4.5 g
  • Cholesterol: 0 mg
  • Sodium: 0 mg
  • Total Carbs: 57 g
  • Dietary Fiber: 9 g
  • Protein: 8 g

Oatmeal Crème
Bruleé

(from Spark
People Recipes
)

An
interesting and healthy spin on a decadent dessert! Indulge without the guilt –
try this for breakfast, dessert or a snack.

Ingredients
(for 8 servings):

  • 2 ¼ cup uncooked old fashioned
    oats
  • 1/3 cup Splenda
  • 1/4 teaspoon salt (optional)
  • 3 1/3 cup skim, or 1%, milk
  • 2 eggs (or equivalent amount egg
    substitute)
  • 2 teaspoons vanilla extract
  • cinnamon (optional)
  • 1 heaping tablespoon brown sugar,
    or to taste

How to Make It:

Preheat oven to 350°. Spray an 8 x
11 baking dish with spray oil. Combine milk, eggs and vanilla in a large bowl.
Add oats, Splenda and salt, mixing well. Add optional cinnamon to taste. Bake
40 to 45 minutes or until center is loose but not runny. Sprinkle with the
brown sugar and return to oven and broil until sugar browns and bubbles.

Nutritional Info:

  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 140.8
  • Total Fat: 1.9 g
  • Cholesterol: 2.1 mg
  • Sodium: 124.0 mg
  • Total Carbs: 23.4 g
  • Dietary Fiber: 2.2 g
  • Protein: 7.7 g

Savory Oatmeal
With Mushrooms and Thyme

(from Shape
online)

You
might never look at a bowl of oatmeal the same way anymore after preparing this
savory, tasty dish. It feels extravagant but still falls into the 200-calorie
range.

Ingredients
(for 2 to 4 servings):

  • 2 cups water (1 cup water if
    using old-fashioned oats)
  • 1 cup steel-cut oatmeal (or rolled
    old-fashioned oats)
  • 2 tablespoon extra virgin
    olive oil or spray oil, plus additional to taste
  • ½ finely sliced medium onion
  • 2 cloves garlic, minced
  • 6 to 8 ounces sliced crimini
    mushrooms
  • 3 to 5 sprigs fresh thyme
  • ½ cup smoked gouda, finely grated
  • Sea salt and cracked black pepper
    to taste
  • 2 to 3 sprigs fresh thyme leaves,
    for garnish

How to Make It:

Add steel-cut oatmeal to 2 cups
boiling water, reducing heat to simmer. Cook for 25 to 30 minutes or until
they’ve reached desired tenderness. If using old-fashioned rolled oats, it will
only take about five minutes. Oil a saucepan with the oil and heat over medium
heat. Add onion and garlic, sautéing for three to five minutes, stirring. Add
mushrooms and thyme sprigs and continue cooking until mushrooms brown, about
five minutes (if liquid evaporated too quickly, add a few drops or sprays of
additional oil).
After oatmeal cooks, fold in grated gouda. Add veggies to this
mixture and combine gently. Transfer to serving bowls and top with extra virgin
olive oil, salt and pepper to taste. Garnish with thyme leaves.

Oats and
oatmeal are healthy, filling, and satisfying and will work well with any diet
plan. Get creative, play with your food and try some different recipes that
spotlight oats!

 

Sources:

Eating
Well Magazine

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