Blueberry Oatmeal

Steel cut oatmeal combined with sweet blueberries, cinnamon and honey makes a healthy and warming breakfast. Rolled oats or steel cut oatmeal are rich in a soluble fiber called beta-glucan that improves gut health, helps control blood sugar and lowers cholesterol. Oats are also high in antioxidants that protect against heart disease. Blueberries are considered a superfood because they are so nutrient dense. One cup of blueberries offers 4 grams of fiber, 16% of the daily value for vitamin C and 24% for vitamin K. They also contain powerful antioxidants called anthocyanins. Anthocyanins are associated with reduced risk for cancer. Blueberries have also been found to lower blood pressure, improve memory, and reduce risk for diabetes. If possible, try to buy organic blueberries as they area member of the “dirty dozen”, meaning they are exposed to a high level of pesticides.

Makes: 2 servings
Time to Cook: 15 minutes

Ingredients

· 1⅓ cups water

· ⅛ teaspoon salt (optional)

· ¼ teaspoon cinnamon

· 2 teaspoons mild honey

· ⅔ cup rolled oats or oatmeal

· ⅓ cup blueberries

· ½ teaspoon finely chopped or grated orange zest

· ½ cup low-fat milk, soy milk, almond milk or rice milk

Cooking Instructions

Bring the water to a boil in a medium-size saucepan. Add the salt, cinnamon, honey, and oatmeal.Reduce the heat, and simmer uncovered for five minutes or until most of the water has been absorbed. Add the blueberries, orange zest and milk (or non-dairy version). Bring to a simmer, and simmer five more minutes or until the oatmeal is thick and creamy and the blueberries have begun to pop. Cover and let stand for five minutes, then serve.

TIPS

· To make in a microwave: Place the oatmeal, water, salt, honey, cinnamon, and nutmeg in a large Pyrex bowl — at least 1½ quarts. Cover the bowl with a plate. Microwave at 100 percent power for three minutes. Let sit one minute, then carefully remove the plate. Stir in the blueberries, orange zest and milk. Cover with the plate, and microwave for two minutes more. Let sit for one minute so the oatmeal will absorb the milk.

· Advance preparation: If you want to save a few minutes in the morning, you could combine all the ingredients except the milk, blueberries and orange zest the night before. The oats will absorb all of the liquid. Add the milk, bring to a simmer and proceed with the recipe.

Nutrition per serving
311 calories; 7 grams protein; 2 grams fat; 0 grams saturated fat; 1 gram monounsaturated fat; 1 gram polyunsaturated fat; 67 grams carbohydrates; 3 grams dietary fiber; 9 grams sugar; 154 milligrams sodium

Recipe from Martha Rose Shulman, NY Times Cooking

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