We’re at the 51st Day of the “Give-Back Diet.” All along, I’ve been recommending that you eliminate or avoid added sugar and eat whole grains. Also, develop a regular healthier eating plan. Today, I want to again feature a recipe for a great start to your day. It’s a breakfast dish that will fill you up, and keep you energized all morning. It’s highly nutritious, no fat, and very low calorie but sweet and satisfying.<\/p>\n
You have probably heard for a long time that oatmeal is really good for people. I had too, but rarely ate it because, well, frankly, oatmeal can be a bit boring! I found myself only having the instant pre-sugared\/flavored kind, which kind of defeats the health-benefits. Here’s what I came up with to have my healthy breakfast, and eat it too.??<\/p>\n
Dr. Norris J. Chumley’s Satisfying Oatmeal??<\/b><\/u><\/p>\n
4 cups water?
1 cup steel-cut (sometimes called “Irish” or “Scottish”) oats?
1 banana?
\u00bc cup raisins (or dried unsweetened apricots, or cranberries, blueberries, et al)
?\u00bc cup fat-free milk (optional)
??
Boil the water so that it has a rolling-boil, then slowly add the oatmeal and stir for a few minutes (3-5) until the mixture becomes thick. Reduce heat to a simmer. Cook, stirring occasionally, until the oats have absorbed the water – about 20-25 minutes.??Add the fruit, cut-up into bite-sized pieces. Pour a little milk on top if you like. Try a few bites, and if it is not sweet enough for your taste, add a little Stevia sweetener to it.??Yes, if you are short on time, feel-free to use instant oats (pre-cooked and dried) which cook in just a few minutes – just be sure they’re the kind that do not contain added sugar or flavorings.??You may ask, “Why have oatmeal for breakfast every morning?” Here’s a list of really good reasons:<\/p>\n
1. It tastes great!
2. This recipe is sweet, without added sugars, and is lower-calorie, and no-fat.
3. Oatmeal feeds your body so well, you will not feel hungry for hours, until lunchtime.
4. It is known to reduce the “bad” cholesterol (LDL, or low-density) and maintain the “good” kind (HDL, or high-density). This is good for your arteries and heart.
5. It has anti-cancer fighting properties of bile acids that help reduce toxic substances.
6. Oatmeal slows down sugar levels in the body (good news for diabetics).
7. It is nutritious: there’s protein, vitamin E, minerals (zinc, selenium, iron, manganese and magnesium) in oatmeal. Adding milk also gives you calcium.
8. It’s full of fiber, that helps digestion.
9. It’s very inexpensive.
?So, enjoy a bowl of oatmeal and fruit along with me every morning.<\/p>\n
Got a recipe to share? Post it here, please.<\/p>\n