Oatmeal is like a blank canvas waiting for color. Spicing up your breakfast for more flavor has the benefit of adding more fiber and nutrients from walnuts, dates, chopped apples and any other fruit or nuts you like. Soluble fiber like that in oatmeal has been shown to lower bad (LDL) cholesterol, and sweetening it naturally with shredded apples keeps away unwanted sugar. *For busy mornings try the soaking method explained at the end to cut cooking time in half or more.
Ingredients:
3 cup(s) water
1 1/2 cup(s) oatmeal
1/4 tsp salt
2 tsp cinnamon
1/4 cup(s) honey
2 apple(s) -- medium; 1/2" cubes
1 cup(s) walnuts -- chopped fine, roasted (see OTL tutorial "Roasting Nuts")
1 cup(s) dry date(s) -- chopped fine
Directions
Prep Work: Chop nuts and stir them around in a heated frying pan until browned. Chop dates and combine with nuts after they have been browned. Soak oats in water (from recipe) overnight to shorten cooking time.
1. Bring water to a boil, then add oatmeal and salt.
2. Reduce heat and simmer on lowest heat until liquid is absorbed, approx. 10 minutes. Stir every few minutes and check moisture, adding just enough milk or water after 10 minutes to get the consistency you prefer.
3. Add cinnamon and honey. Top with roasted nuts and dates, apples, butter, milk or cream, and any other fruits you enjoy such as raisins and seasonal fruits like berries.
* TIME SAVER: Soak oats in water from the recipe in a bowl overnight. In the morning transfer to cooking pan, bring to gentle boil, then go to step 2. Variety is the spice of life so don’t stop trying new combinations of toppings for your oatmeal!
OTL 2010
“Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you’ll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.” http://www.mayoclinic.com/health/cholesterol/CL00002