Oatmeal with Fruit or Berries

Title: Oatmeal with Fruit or Berries

Servings 4 | Calories per serving: 180 kcal

Ingredients

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

Toppings

1 cup of fresh or frozen Berries, 1 Banana, or 1 Apple (+100 kcal)

2 tablespoon Ground Flax and/or Chia Seeds (+110 kcal)

2 tablespoons of Hemp Seeds (+110 kcal)

34 cup non-fat plain greek yogurt (+90 kcal)

Spices: cinnamon, cardamom, or nutmeg are all tasty options

Recipe Instructions

1. Steel Cut or Cracked Oats: add to a pot with 2 cups of water, bring to a simmer and cook for 15-20 minutes until thickened. Whole Oat Groats: add to a pot with 4 cups of water. Bring to a boil. Once boiling, reduce to low/medium heat and put the top on. Cook for 60-90 minutes until the grain cracks open. Add more water as needed. I toss this in my rice cooker for easy cooking.

2. Separate into 4 servings.

3. Add toppings and enjoy!

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

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.

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