Vegan Kickstart - Day #1
Hearty, old-fashioned rolled oats in the morning will keep you satisfied until lunchtime. Raisins add a bit of natural sweetness with no added sugar.
LuAnn notes, when I cook oatmeal, I use 3 parts liquid to each 1 part oatmeal (this recipe suggests 2 parts water to 1 part oatmeal). For the liquid, I prefer to use half water and half soymilk, rather than all water.
Makes 4 servings
4 cups water
2 cups old-fashioned rolled oats
1/2 cup raisins
1/2 teaspoon cinnamon
1/4 teaspoon salt
Fortified vanilla soy- or rice milk (optional)
Combine all ingredients, except non-dairy milk, in a heavy saucepan.
Bring to a boil, lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking.
Serve plain or with vanilla soy- or rice milk, if desired.
For Cinnamon-Apricot Oatmeal, replace raisins with 1/2 cup chopped dried apricots. Cook as directed.
For Cinnamon-Apple Oatmeal, reduce water to 3 1/4 cups and replace raisins with 1 apple, peeled and coarsely chopped. Cook as directed.
Omit raisins, cook as directed, and top each serving with a dollop (about 1 teaspoon) of fruit-sweetened jam or jelly.
Per 1-cup serving
Fat: 2.6 g
Saturated Fat: 0.5 g
Calories from Fat: 11.3%
Cholesterol: 0 mg
Protein: 7 g
Carbohydrates: 41.7 g
Sugar: 11.1 g
Fiber: 4.8 g
Sodium: 155 mg
Calcium: 38 mg
Iron: 2.2 mg
Vitamin C: 0.5 mg
Beta Carotene: 0 mcg
Vitamin E: 0.3 mg
From Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.
Posted by LuAnn on KRT.