A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day. What better way to gain the strength and energy to carry you through a hectic morning. Numerous studies show oatmeal may help lower cholesterol and reduce the risk of heart disease. What’s terrific about making oatmeal is the combination of flavors you can fit into a serving is limited only by the imagination. These days, I’m loving the combination of peanut butter and jelly swirled into mine. Peanut butter is rich in protein and is heart healthy too. One serving has 233 calories and 7 grams of fat.
Ingredients
- 1 cup water
- ½ cup old fashioned rolled oats
- ½ tablespoon unsalted crunchy peanut butter, see shopping tips
- 3 teaspoons reduced sugar preserves, see shopping tips
- 2 tablespoons fat-free milk, light almond or light soy milk
Instructions
- In a small pot, bring water to a boil. Stir in oats, lower to a simmer and cook for 5 minutes.
- Stir in peanut butter, 2 teaspoons preserves and milk.
- Pour into a bowl. Top with 1 teaspoon preserves and swirl in.
- Serve at once.
Notes
Makes 1 serving
Food Fact
Americans consume enough peanut butter each year to coat the floor of the Grand Canyon, according to Kansas State University.
Healthy Benefits
Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet. Peanut butter contains the same ratio of saturated to unsaturated fats as olive oil, says Harvard Medical School. The poly and monounsaturated fats in the spread lower your risk of developing heart disease and type 2 diabetes.
Shopping Tips
I love the reduced-sugar preserves at Trader Joe’s. Each tablespoon has 30 calories. Knott’s Light preserves is also tasty with 20 calories per tablespoon. You’ll find it in most supermarkets. Trader Joe’s sells delicious natural, unsalted, crunchy peanut butter. Laura Scudder’s makes a natural, crunchy peanut butter, too.
Weight Watchers (old points) 4
Weight Watchers POINTS PLUS 6
Food Fact
Americans consume enough peanut butter each year to coat the floor of the Grand Canyon, according to Kansas State University.
Healthy Benefits
Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet. Peanut butter contains the same ratio of saturated to unsaturated fats as olive oil, says Harvard Medical School. The poly and monounsaturated fats in the spread lower your risk of developing heart disease and type 2 diabetes.
Shopping Tips
I love the reduced-sugar preserves at Trader Joe’s. Each tablespoon has 30 calories. Knott’s Light preserves is also tasty with 20 calories per tablespoon. You’ll find it in most supermarkets. Trader Joe’s sells delicious natural, unsalted, crunchy peanut butter. Laura Scudder’s makes a natural, crunchy peanut butter, too.
Weight Watchers (old points) 4
Weight Watchers POINTS PLUS 6
| SKINNY FACTS: for 1 serving 234 calories, 7g fat, 8g protein, 38g carbs, 5g fiber, 25mg sodium, 9g sugar |
| FAT FACTS: the skinny and fat facts are the same for this recipe |
Skinny Facts
Serving: 1servingCalories: 234kcalCarbohydrates: 38gProtein: 8gFat: 7gSodium: 25mgFiber: 5gSugar: 9gPlus Points: 6
