Oats on the go

In this satisfying, on-thego oatmeal recipe, protein-rich Greek yogurt, crunchy pecans and sweet berries make this the perfect healthy breakfast. Short on time in the morning? Try our overnight oatmeal variation.

CREAMY BLUEBERRY PECAN OATMEAL

Serves 1

Serving size: 1 1/2 cups

Active time: 10 minutes

Total time: 10 minutes Ingredients:

1 cup water

Pinch of salt

1/2 cup old-fashioned rolled oats 1/2 cup blueberries, fresh or frozen,

thawed

2 tablespoons nonfat plain Greek

yogurt

1 tablespoon toasted chopped pecans 2 teaspoons pure maple syrup

Directions:

Bring water and salt to a boil in a small saucepan. Stir in oats, reduce heat to medium and cook, stirring occasionally, until most of the liquid is absorbed, about 5 minutes. Remove from heat, cover and let stand 2 to

3 minutes. Top with blueberries, yogurt, pecans and syrup. Overnight oats variation:

Combine 1/2 cup old-fashioned rolled oats with 1/2 cup water and a pinch of salt in a jar or bowl. Cover, and refrigerate overnight. In the morning, add the toppings. Eat cold, or heat up. Makes about 1 cup.

Steel-cut oats variation: Bring 1 cup water and a pinch of salt to a boil in a small saucepan. Add 1/3 cup steel-cut oats, reduce heat to a bare simmer, cover and cook, stirring occasionally, until most of the liquid is absorbed, 15 to 20 minutes. Remove from heat, and let stand, covered, 2 to 3 minutes. Add toppings. Makes about 1 cup. Recipe nutrition per serving:

291 calories; 8 grams fat (1 gram saturated, 4 grams monounsaturated); 1 milligram cholesterol; 49 grams carbohydrate; 9 grams added sugars; 18 grams total sugars; 9 grams protein; 6 grams fiber; 165 milligrams sodium; and 298 milligrams potassium.

Nutrition bonus: Magnesium, 32 percent daily value.

Exchanges: 2 starch, 1 fruit, 1/2 other carbohydrate and 1 fat. EatingWell is a magazine and website devoted to healthy eating as a way of life. Find it online at www.eatingwell. com.