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Cinnamon-Raisin Oatmeal

Makes 4 servings

Hearty, old-fashioned rolled oats in the morning will keep you satisfied until lunchtime. Raisins add a bit of natural sweetness with no added sugar.

4 cups water
2 cups old-fashioned rolled oats
1/2 cup raisins
1/2 teaspoon cinnamon
1/4 teaspoon salt
fortified vanilla soy- or rice milk (optional)

Combine all ingredients, except non-dairy milk, in a heavy saucepan. Bring to a boil, lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking. Serve plain or with vanilla soy- or rice milk, if desired.

Variations:

  • For Cinnamon-Apricot Oatmeal, replace raisins with 1/2 cup chopped dried apricots. Cook as directed.

  • For Cinnamon-Apple Oatmeal, reduce water to 3 1/4 cups and replace raisins with 1 apple, peeled and coarsely chopped. Cook as directed.

  • Omit raisins, cook as directed, and top each serving with a dollop (about 1 teaspoon) of fruit-sweetened jam or jelly.

Per 1-cup serving

  • Calories: 210
  • Fat: 2.6 g
  • Saturated Fat: 0.5 g
  • Calories from Fat: 11.3%
  • Cholesterol: 0 mg
  • Protein: 7 g
  • Carbohydrates: 41.7 g
  • Sugar: 11.1 g
  • Fiber: 4.8 g
  • Sodium: 155 mg
  • Calcium: 38 mg
  • Iron: 2.2 mg
  • Vitamin C: 0.5 mg
  • Beta Carotene: 0 mcg
  • Vitamin E: 0.3 mg

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.