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.