LadyWendy
01-05-08, 04:22 PM
1/2 cup of steel cut oats
2 1/4 cups of water
1 apple - cored, peeled and diced
1/3 cup of raisins
1/8 to 1/4 cup of skim milk
with a couple of drops of almond extract.
Boil water
turn to medium - add oats and simmer for approx 30 min with the lid off
Once the Oatmeal is thick and looks ready to eat - turn the heat off
Add the apple and raisins - put the lid on and let sit for approx 10 to 20 min.
Divide into portions (I do min in 4, but can be done in 2 or 3) into a microwave dish
and keep in the fridge
Add the milk with the almond extract and mic for 1 min or less.
Only add the milk when you are going to eat it.
The portions you don't eat can go in the fridge for another day, but microwave time will be more as its cold or you could warm up in a pan on the stove after you add the milk.
Entire Recipie without the milk from Fit day is:
Calories 569
fat 5g
Sat fat 1 g
sodium 6g
Potassium 603mg
Carbs 128g
dietary fiber 16g
Protien 12g
Vitamin A 2%
Calcium 8%
Thiamin 7%
Niacin 3%
Vitamin B-6 11%
Phosphorus 6%
Selenium 1%
Magnesium 7%
Zinc 1%
Vitiamin C 23%
Iron 24%
Vitamin E 2%
Riboflavin 4%
Food Folate 2%
Manganese 12%
Copper 12%
Dividing this recipie into 3 severing makes the Calories 190 and the Fibre 5.33 grams
and dividing this recipie into 4 serving makes the Calories 143 and the Fibre 4 grams.
Very Filling
I like to leave it sit it the pot with the lid on as it softens up the apples and raisins and makes the oats a bit softer.
Note - The oats will cook faster if you soak them in water overnight - if you do this put the 1/2 cups of oats in about 1.25 cups of water. In the morning bring to a boil and than simmer. You will not need to add more water and cooking time will be reduced by about 1/2 (approx 15 min of simmering) - or you can cook in the microwave for approx 5 to 10 min depending on your microwave.
Use you imagination and add different fruit such as banana, strawberries, raspberries, blueberries. Or try some healthly nuts such as almonds or walnuts. Instead of almond extract you could sprinkle with cinnamon.
2 1/4 cups of water
1 apple - cored, peeled and diced
1/3 cup of raisins
1/8 to 1/4 cup of skim milk
with a couple of drops of almond extract.
Boil water
turn to medium - add oats and simmer for approx 30 min with the lid off
Once the Oatmeal is thick and looks ready to eat - turn the heat off
Add the apple and raisins - put the lid on and let sit for approx 10 to 20 min.
Divide into portions (I do min in 4, but can be done in 2 or 3) into a microwave dish
and keep in the fridge
Add the milk with the almond extract and mic for 1 min or less.
Only add the milk when you are going to eat it.
The portions you don't eat can go in the fridge for another day, but microwave time will be more as its cold or you could warm up in a pan on the stove after you add the milk.
Entire Recipie without the milk from Fit day is:
Calories 569
fat 5g
Sat fat 1 g
sodium 6g
Potassium 603mg
Carbs 128g
dietary fiber 16g
Protien 12g
Vitamin A 2%
Calcium 8%
Thiamin 7%
Niacin 3%
Vitamin B-6 11%
Phosphorus 6%
Selenium 1%
Magnesium 7%
Zinc 1%
Vitiamin C 23%
Iron 24%
Vitamin E 2%
Riboflavin 4%
Food Folate 2%
Manganese 12%
Copper 12%
Dividing this recipie into 3 severing makes the Calories 190 and the Fibre 5.33 grams
and dividing this recipie into 4 serving makes the Calories 143 and the Fibre 4 grams.
Very Filling
I like to leave it sit it the pot with the lid on as it softens up the apples and raisins and makes the oats a bit softer.
Note - The oats will cook faster if you soak them in water overnight - if you do this put the 1/2 cups of oats in about 1.25 cups of water. In the morning bring to a boil and than simmer. You will not need to add more water and cooking time will be reduced by about 1/2 (approx 15 min of simmering) - or you can cook in the microwave for approx 5 to 10 min depending on your microwave.
Use you imagination and add different fruit such as banana, strawberries, raspberries, blueberries. Or try some healthly nuts such as almonds or walnuts. Instead of almond extract you could sprinkle with cinnamon.