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| Powerhouse Oatmeal Parfait Packs a Punch |
By posting this recipe I am entering a recipe
contest sponsored by National Dairy Council and the Quaker Oats Center of
Excellence and am eligible to win prizes associated with the contest. I was not
compensated for my time.
I
love oatmeal. I eat oatmeal for breakfast normally about 5 out of 7 mornings a
week. It’s my favorite breakfast. I change it up by adding different toppings,
such as ground cinnamon, cocoa nibs, walnuts, dried plums, dried apricots, frozen
blueberries, and other foods. So, I was excited to hear about a recipe contest
featuring oatmeal and lowfat or nonfat dairy products, of which I am also a big
fan.
Most
people, in fact 99%, don’t meet the recommended daily requirement for whole
grains; and 85% don’t meet the daily requirement for dairy. So, one easy way to
help meet these requirements is to start your day with a bowl of oatmeal and
milk or yogurt.
For this contest, I decided to create a recipe for
oatmeal that was packed full of nutrients and that anyone would love to eat. In
my recipe, I cook the oatmeal in fat free milk instead of water for added
nutrition with a little bit of cinnamon. I then layer the cooked oatmeal with lowfat
vanilla yogurt, fresh raspberries, and toasted almonds for a nutritious breakfast
parfait. Serving it in a parfait glass instead of a regular bowl adds to the
fun factor and eye appeal.
This
parfait provides a powerhouse of nutrients as just one serving provides an
excellent source of protein (22 grams), fiber (10 grams), calcium (54%), and
vitamins D, C, and B-12. It is also fast and easy to make on a busy weekday morning.
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| Powerhouse Oatmeal Parfait Packs Nutrients |
Here’s the recipe:
Powerhouse
Oatmeal Parfait
Ingredients:
1/2
cup old fashioned or quick cooking oatmeal
1
cup fat free milk (can be lactose-free, if desired)
1/2
teaspoon cinnamon
1/2
cup fresh raspberries
6
ounces lowfat or fat free vanilla yogurt
1
tablespoon sliced almonds, toasted
Directions:
Cook oatmeal according to package directions, cooking in milk
instead of water and omitting salt if listed. Stir in cinnamon. Place half of
oatmeal in bottom of 12-ounce or larger parfait glass; press down with spoon to
eliminate air pockets. Top with half of yogurt, then half of raspberries.
Repeat layers one more time. Sprinkle top with almonds.
Makes 1 serving.
Note: Recipe can be doubled or tripled, if desired.
Nutrition
Information per Serving:
391 calories, 7 g total fat, 1 g saturated fat, 8 mg
cholesterol, 10 g dietary fiber, 22 g protein, and 189 mg sodium. One serving
of this low cost recipe provides an excellent source of protein, fiber,
calcium, vitamins D, C B-12, and thiamin.