Weight Loss eBook_Patty 2_16_10

Recipes - Breakfast and Snacks

CHAPTER 14

Recipes

Breakfast and Snacks

Energizing Oatmeal

A perfect way to start the day! And who
would have thought that a bowl of oat-
meal could provide so many nutrients to
your Healthy Weight Loss Plan.

Ingredients:

2 cups water
1 cup old fashioned rolled oats
1 apple, chopped
¼ cup raisins
¼ cup dried cranberries
½ tsp cinnamon
1 TBS ground flax seeds
1 TBS chopped walnuts
1 cup non-fat milk
1 TBS blackstrap molasses

Directions:

1. Bring the water and salt to a boil in a saucepan, then turn the heat to
   low and add the oats, chopped apple, raisins, and dried cranberries.


2. Cook for about 5 minutes, stirring regularly so that the oatmeal will
   not clump together. Add cinnamon, flax seeds, and walnuts, stir,
   cover the pan and turn off heat. Let sit for 5 minutes. Serve with
   milk and molasses.

Serves 2

Calories 402.75

Calories-Saturated Fat 6.96

Protein 11.92 g

Carbohydrates 80.22 g

Dietary Fiber 9.37 g

Soluble Fiber 2.09 g

InSoluble Fiber 2.57 g

Fat - Total 6.93 g

Cholesterol 2.5 mg

Calcium 285.01 mg

Potassium 806.46 mg

Sodium 75.5 mg

Nutritional Profile