September is a busy month! In addition to being the start of Apple Month (Apple Month actually gets two months, September and October), it's also Whole Grain Month! So... how will you be celebrating?
How about with this fantastic, simple, and free recipe for Dutch Apple Oatmeal?
Microwave Dutch Apple Oatmeal
1 cup old-fashioned oatmeal
2 cups water
1 tsp cinnamon
1 apple, cored and chopped (leave peel on)
1 Tbsp dark seedless raisins
1 cup skim milk
Place oatmeal, water, spices, apples, and raisins in a large, microwave-safe container and microwave on high for 5-6 minutes or until oatmeal is thick.
Allow to stand for a few minutes and serve with skim milk.
This recipe makes 2 servings. Each 2 cup serving has 418 calories, 6 g fat, 1 g saturated fat, 0 g trans fat, 2 mg cholesterol, 64 mg sodium, 77 g carbohydrate, 11 g fiber, 20 g sugar, and 18 g protein.
Each serving also contains 6% DV vitamin A, 6% DV vitamin C, 22% DV calcium, and 22% DV iron.
Keeping the peel on the apple adds color and increases the amount of filling fiber in the dish.
This recipe uses moist heat to cook oatmeal in the microwave. You can also make it on the stovetop by bringing the mixture to a boil in a saucepan, then cooking at a simmer until the oats are cooked through.
Eating apples regularly may help reduce your LDL (a.k.a. “bad”) cholesterol and total cholesterol levels. Perhaps they really do keep the doctor away!
This recipe is from the soon-to-be-published Home Run Meals book, which is a fantastic guide to cooking healthful and delicious meals that the whole family will love! Keep an eye on the Nutrition Education Store for updates on the publication date. In the meantime, check out these brand-new resources!
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.