Tag: oatmeal

Overnight Oats

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Serving Size: 1 container | Serves: 1

Overnight oatmeal and ingredients

Ingredients:

Peanut butter variety:

  • 1/3 cup old fashioned or quick cooking oats
  • 2 tablespoons peanut butter
  • 1/3 cup nonfat milk
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon honey

Tip: Pumpkin and yogurt varieties also available at Spend Smart. Eat Smart., go.iastate.edu/VZIE31.

Directions:

  1. Pour all ingredients into a small container (1–2 cup size) with a lid that fits tight.
  2. Stir until all ingredients are combined.
  3. Seal container with a lid. Store in the refrigerator overnight.
  4. Serve for breakfast in the morning with chopped fruit or nuts, if desired.

Nutrition information per serving:
190 calories, 2.5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 40mg sodium, 39g total carbohydrate, 6g fiber, 16g sugar, 7g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website.
For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Pumpkin Oatmeal

eminniha

Serving Size: 1 cup | Serves: 2

Bowl of oatmeal

Ingredients:

  • 1 cup milk
  • 1/2 cup oats (old fashioned or quick cooking)
  • 1/2 cup pumpkin puree
  • 1/2 teaspoon cinnamon
  • 3 tablespoons chopped or sliced nuts (almonds, pecans, walnuts)
  • 4 teaspoons maple or pancake syrup

Directions:

  1. In a large, microwave safe bowl, stir together milk, oats, pumpkin puree, and cinnamon.
  2. Cook in microwave for 3 minutes, stirring every minute.
  3. Stir in nuts and syrup. Let cool for 2 minutes.

Tips:

Serve with extra nuts on top or a spoonful of chia seeds stirred in. Substitute dried fruit for the nuts. Freeze leftover pumpkin in an airtight container.

Nutrition information per serving:
250 calories, 9g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 55mg sodium, 35g total carbohydrate, 5g fiber, 9g protein.

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Fiber: Your Health’s Best Friend

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Bowls of grains and fruit

Fiber plays a key role in many different body functions. Yet, most adults in the United States only get about half of the suggested amount for daily fiber intake. The current Dietary Guidelines recommend that adults consume 22 to 34 grams of fiber each day, depending on age and sex. Fiber is mainly found in fruits, vegetables, whole grains, beans, and peas. The main functions of fiber include the following:

Controlling blood sugar—Fiber helps reduce blood sugar spikes, which is especially important for people with prediabetes or diabetes.

Heart protection—Including fiber in a healthy diet may lower cholesterol and reduce your risk of heart disease.

Maintaining digestive health— Fiber aids in a regular and healthy digestive system, reduces constipation, and may reduce your risk of colon cancer.

Feeling full—Fiber slowly works through the digestive system to help keep you feeling full for a longer time. This can also help with weight loss or weight maintenance.

There are many tasty ways to get more fiber. Eat oatmeal with nuts and berries. Pick whole grains like brown rice or whole wheat pasta and bread. Add more nonstarch veggies to meals. Include beans or peas in casseroles or soups. Choose whole fruits like apples and raspberries instead of juice.

Sources:
CDC, go.iastate.edu/7MJYMV
Academy of Nutrition and Dietetics, go.iastate.edu/X1WNIA
Dietary Guidelines for Americans, go.iastate.edu/CH0N8W

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Chocolate Chip Oatmeal Muffin

eminniha

Serving Size: 1 muffin | Serves: 12

Ingredients:

  • 1 cup old-fashioned or quick-cooking oats
  • 1 cup milk
  • 1/3 cup oil (canola or vegetable)
  • 1/3 cup brown sugar
  • 1 cup white all-purpose flour
  • 1/2 teaspoon salt
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/3 cup mini chocolate chips

Directions:

  1. Preheat oven to 375°F. Spray a muffin tin with cooking spray or line it with muffin liners.
  2. Stir oats, milk, oil, and brown sugar together in a medium bowl. Let oats soak in wet ingredients for 10 minutes.
  3. Stir flour, salt, baking powder, and baking soda together in a small bowl. Stir dry ingredients into wet ingredients until just combined.
  4. Stir in chocolate chips.
  5. Divide the batter into the muffin tins. Bake until the muffins are golden and a tester inserted into the center of a muffin comes out clean, about 14–16 minutes.
  6. Store leftovers in an airtight container.

Nutrition information per serving:
170 calories, 8g total fat, 1.5g saturated fat, 0g trans fat, 200mg sodium, 23g total carbohydrate, 1g fiber, 10g sugar, 3g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu, spendsmart.extension.iastate.edu.

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