Healthy fare for winter
Grain is a nutritious and tasty way to start your morning
When the weather’s brisk and you need an extra bounce in your step — go for a bracing bowl of oats. Tasty, delicious and oh so healthy, oats — as in oatmeal and oat bran — are considered one of the healthiest foods in the world.
Oats are a whole grain, and Health Canada recommends that half your grain products each be whole grains. According to Eat Right Ontario (eatrightontario.ca), whole grains are high in fibre and provide B vitamins, vitamin E, minerals, healthy fats and antioxidants. Soluble fibre such as that found in oats helps improve blood cholesterol and control blood sugar levels — and it keeps your digestive system healthy, prevents constipation, not to mention help with maintaining a healthy weight.
So why not reach for oats? And start your day off right, here’s a selection of recipes, courtesy of Quaker Oats (quakeroats.ca) that’ll have you enjoying your oats in a variety of ways.
Pumpkin Pie Oatmeal
Warm flavours of a holiday dessert favourite come together in this creamy breakfast oatmeal. Serves: 4 2 cups (500 mL) quick oats 31/4 cups (810 mL) milk 3 tbsp. (45 mL) honey or brown sugar 3/4 tsp (4 mL) pumpkin pie spice 1/4tsp (1 mL) salt 1/2 cup (125 mL) pumpkin purée (not pie filling) 1/3 cup (75 mL) vanilla Greek yogurt 1/4 cup (60 mL) toasted chopped pecans
In a large saucepan set over medium heat, stir together oats, milk, honey, pumpkin pie spice and salt. Bring to boil; reduce heat and simmer, stirring occasionally, for 5 minutes.
Stir in pumpkin puree and heat through. Divide evenly among 4 bowls; top with dollop of yogurt and sprinkle with pecans.
n Top with dried fruit, such as raisins or cranberries if desired.
Banana Bread Overnight Oats
All the delicious warm spices of banana bread are added to these easy-to-prepare overnight oats Serves: 6 3 cups (750 mL) skim or 1 per cent milk 2 tbsp. (30 mL) honey 2 tbsp. (30 mL) packed brown sugar 1 tsp (5 mL) vanilla extract 1/2 tsp (2 mL) ground cinnamon 1/4 tsp (1 mL) each ground nutmeg and salt 3 cups (750 mL) large flake oats 3 bananas, divided 1/4 cup (60 mL) chopped toasted pecans
Plain or vanilla non-fat yogurt (optional)
Stir together milk, honey, brown sugar, vanilla, cinnamon, nutmeg and salt; stir in oats. Cover and refrigerate overnight. Mash two bananas and stir into oatmeal. Slice remaining banana. Divide oatmeal evenly among bowls or small Mason jars; top with sliced banana, pecans, and yogurt (if using).
Top with blueberries, raspberries or blackberries if desired.
Use non-dairy substitutes, such as soy or almond milk if desired.
Stir in 1/2 tsp (2 mL) chia or hemp seeds before refrigerating if desired.
Oatmeal Toaster Waffles
To save time on those busy mornings, these waffles can be made ahead and frozen, then popped into the toaster. Serves: 4 11/2 cups (375 mL) all-purpose flour
11/2 cups (375 mL) regular instant oatmeal 1/4 cup (60 mL) cornstarch 2 tbsp. (30 mL) granulated sugar 1 tbsp. (15 mL) baking powder 1/2tsp (2 mL) baking soda Pinch of salt 13/4 cups (430 mL) milk 3 eggs 1/2 cup (125 mL) melted butter Toppings 1 cup (250 mL) fresh blueberries, raspberries or strawberries
2 tbsp. (30 mL) maple syrup In a bowl, whisk together flour, oatmeal, cornstarch, sugar, baking powder, baking soda and salt. In a separate bowl, whisk together milk, eggs and melted butter; whisk into flour mixture until smooth.
Heat and grease waffle iron. Cook waffles, using scant cupful of batter at a time, according to the manufacturer’s instructions. Let cool completely on rack.
Stack waffles between pieces of parchment paper; freeze in resealable plastic bag or airtight container for up to 2 weeks.
To reheat: Toast frozen waffles in toaster until golden and heated through. Serve with berries and maple syrup.
Add cinnamon to batter for cinnamon waffles.
Serve with sliced bananas, chocolate sauce and whipped cream for a slightly decadent dessert.
Substitute quick cook steel cut oats for regular instant oatmeal.