Kid-friendly oatmeal for autumn
The poster child for a healthy breakfast?
Gotta be a bowl of oatmeal.
Research has shown that the soluble fiber in oatmeal eaten as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease: a 1 1/2-cup serving of cooked whole-grain oats provides 3 grams of soluble fiber.
Of course, I don't know any real-life kids who care about all that: All they want to know is, how are you going to make my oatmeal taste good?
The Star's Warm Baked Autumn Oatmeal made with old-fashioned rolled oats takes a bit more time to cook but the texture is firmer and the flavor rich and nutty without added salt.
Milk adds calcium and eggs add protein to the dish, important building blocks of any morning meal. Skip the sugar. Dried fruit gives a bit of sweetness along with vitamins and minerals.
Add a few judicious high-flavor flourishes, such as a dollop of yogurt and a sprinkling of nuts, and you're in control of any added fat and calories.
Warn Baked Autumn Oatmeal
Makes 6 servings
1 3/4 cup water
1 cup old-fashioned rolled oats
2/3 cup 1 percent milk
1 (4-ounce) carton egg substitute
3 tablespoons brown sugar
1 teaspoon baking powder
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1/3 cup dried fruit bits
Nonfat vanilla-flavored yogurt, optional
Chopped, toasted pecans, optional
Preheat oven to 350 degrees. Spray an 8- by 8-inch square baking dish with nonstick spray coating; set aside.
Place water in medium saucepan and bring to a boil. Stir in oats and simmer, uncovered for 5 minutes, stirring occasionally.
In a small bowl, whisk together milk and egg substitute; set aside.
Add brown sugar, baking powder, cinnamon, nutmeg and salt to oats; stir well. Blend in milk mixture and dried fruit bits. Pour into prepared dish.
Bake, uncovered, 30 to 35 minutes or until center is just set. Allow to cool 15 to 25 minutes before serving. Spoon into individual serving dishes. If desired, dollop each with about a tablespoon of nonfat vanilla yogurt, then sprinkle with chopped, toasted pecans.
