Oatmeal with Fruit or Berries

Title: Oatmeal with Fruit or Berries

Servings 1 | Calories per serving: 451 kcal

Ingredients

1/4 cup Steel Cut Oats or Cracked Oats, or 1/4 cup Whole Oat Groats (dry measure)

1 cup of fresh or frozen Berries, 1 Banana, or 1 Apple

1 tablespoon Ground Flax and/or Chia Seeds

3 tablespoons of Hemp Seeds

Optional: add spices. I like to add Cinnamon.

Recipe Instructions

1. Steel Cut Oats: add to a pot with 1 cup of water, bring to a simmer and cook for 15-20 minutes until thickened. Rolled Oats: add to a bowl with 1 cup of water, microwave for 3-4 minutes until thickened. Whole Oat Groats: batch cook 4 days of this at a time. Add 1 cup of whole oat groats to a pot with 2 cups of water. Bring to a boil. Once boiling, reduce to low/medium heat and put the top on. Cook for 45 minutes until the grain cracks open. Add more water as needed. I toss this in my rice cooker for easy cooking.

2. Stir in ground flax or chia seeds and hemp seeds.

3. Add fresh or frozen berries and desired toppings and enjoy!

4. Don't forget to post your meal on the Lifestyle Medicine Maine App to share your healthy eating triumphs! We're proud of you too!

Tips to adjust the calories:

• To lower the calories: reduce flax/chia from 1 tablespoon (75 kcal) to 1 tsp (25 kcal) and omit hemp seeds (166 kcal)

• Try substituting non-fat plain greek yogurt (3/4 cup for 90 kcal) for the hemp seeds (166 kcal)

Question of the day: Are plant-based greek-style yogurts and non-fat plain greek yogurt similar in Calories?

Answer: Non-fat plain greek yogurt averages 90 kcal per serving (3/4 cup). The only plain non-fat greek-style plant-based yogurt available in the Portland, ME area that I am aware of comes from the brand Kite Hill. A serving of Kite Hill greek-style yogurt is 2/3 cup (smaller serving) for 140 kcal. This is similar in Calories to the full-fat version of dairy greek yogurt.