Try this oatmeal recipe for breakfast. It is quick and easy and is an excellent option for diabetics. It is a great source of fibre and vitamins. You could replace the 1% milk with 2% or skim milk. Check the nutrition facts panel (on the right) for detailed nutrition information, the daily value numbers in red indicates that the recipe has high amounts of nutrients that you need to be cautious of (fat, sodium or cholesterol), and the green indicates that this recipe has a healthy amount of the ingredients you need. Use the table to keep track of your daily intake of calories, nutrients and vitamins and make sure you check the serving size on the panel to compare. This recipe contains 3 food groups: Fruits (1 serving), Grains (1.5 serving) and Milk (1 serving).
1 1/2 cup Quick cooking Oatmeal
3 cup Milk (1% or skim)
1 medium Apple, with skin, sliced
1/4 cup Sliced Almonds or Walnuts, chopped
1/3 cup Cranberries, chopped
1/4 tsp Cinnamon, ground
1 pinch Cardamom powder
Microwave: In a large bowl, add all ingredients and microwave on high for about 2 – 3 minutes. Remove from microwave oven, cover and let stand for 5 minutes. Sprinkle with chopped almonds or walnuts, and add milk if desired.
Stove top: In a saucepan, bring milk to boil, add oats, cranberries, apple, cinnamon and cardamom. Reduce heat and simmer until oatmeal is tender (3-5 minutes). Remove from heat, cover and let stand for 5 minutes. Sprinkle with chopped almonds or walnuts, and add milk if desired.