Set the alarm clock fifteen minutes earlier because this breakfast is worth lingering over!
Its great-tasting whole grains are an excellent source of soluble heart-healthy fiber and protein, and you’ll love the natural energy boost delivered by the sugar in its apples and maple syrup. The walnuts are a bonus because they contain healthy omega-3 fatty acids, protein, and iron to help build muscles.
*Kids can chop apples using a plastic knife with adult supervision.
3½ cups water
2 cups old-fashioned oats
1 medium green apple, cored and chopped
½ cup walnuts, coarsely chopped
3 tablespoons pure maple syrup
½ teaspoon ground cinnamon
1. In a medium saucepan, heat water over medium heat to simmering.
2. Stir in oats; bring to a boil. Reduce heat to low and simmer for 8–10 minutes, stirring occasionally.
3. Remove from heat and stir in apple, walnuts, maple syrup, and cinnamon.
4. Cover and let stand 3 minutes to allow flavors to combine. Serve warm, topped with low-fat (1%) milk and extra maple syrup if you like.
Makes 5 servings (1 cup per serving)
Nutrition Facts per serving: 250 calories; 10g fat (0.5g sat fat, 2g mono, 6g poly, 0g trans fat); 0mg cholesterol; 35g carbohydrate (5g fiber, 11g sugar); 7g protein; 10mg sodium; 2% Daily Value (dv) vitamin C; 4% dv calcium; 10% dv iron
Stacey Antine, MS, RD, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, co-host, Family Food Expert Internet Radio Show, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.