Irish Oatmeal


oatmeal 

Ingredients:

  • 1 cup water
  • 1/3 cup steel-cut oats

Directions:

  1. Bring water to a boil.
  2. Add oats to boiling water.
  3. Reduce heat, cover and cook for 5-7 minutes, stirring regularly.
  4. Remove from heat and let stand for 1 minute prior to serving.

Note: For a creamier cereal, substitute milk for the water. Using milk will also give you added calcium and protein. Add flavor and nutrition with nuts, berries, cinnamon, or honey.

Yield:

Serves 1

Sources:

CDC: National Center for Chronic Disease Prevention and Health Promotion; National Cancer Institute


 
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  • Nutrition Tip

    Most cereals are fortified with vitamins and minerals, but there are other things you should look for when choosing a cereal, including: whole grains, fiber of five grams or more, less than five grams of sugar, and no trans-fats.

    "When you eat whole grains, you get more fiber and more micronutrients like folic acid, magnesium, and vitamin E," says Walter Willett, chair of the nutrition department at the Harvard School of Public Health. Many cereals are whole grain.

    Fiber is a component of plants that our body can not digest. There are many benefits to a diet high in fiber, including improved blood sugar and cholesterol, weight management, and healthy bowels. The recommended fiber intake for adults is 25 grams per day.

    Many cereals on the market are sweetened with sugar. These added sugars provide extra calories without extra nutrition.

    Avoid cereals that contain trans fat. Look for the words "partially hydrogenated" in the ingredient list. Trans fats are artificial fats that have been made to mimic saturated fat. These fats have been linked to heart disease.


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