½ cup water or milk ¼ cup regular rolled oats Dash salt
Mix-Ins (pick three or four)
2 tablespoon fresh or dried fruit (blueberries, apricots, strawberries, or bananas) 1 tablespoon toasted nut/nut butter (walnuts, almonds, pecans, or peanut butter) 2 teaspoon sweetener (maple syrup, agave syrup, or honey) Dash seasoning (apple pie spice, pumpkin pie spice, or ground cinnamon)
Blueberry-Almond
Top oatmeal with 2 Tbsp. fresh blueberries, 1 Tbsp. toasted sliced almonds, and dash ground cinnamon.Nutrition analysis per serving: 119 calories, 4 g protein, 17 g carbohydrate, 4 g total fat (0 g sat. fat), 0 mg cholesterol, 3 g fiber, 3 g total sugar, 0% Vitamin A, 2% Vitamin C, 294 mg sodium, 2% calcium, 7% iron
Strawberry-Peanut Butter
Stir 2 Tbsp. sliced fresh strawberries, 1 Tbsp. peanut butter, and 2 tsp. honey into oatmeal.Nutrition analysis per serving: 219 calories, 6 g protein, 30 g carbohydrate, 10 g total fat (2 g sat. fat), 0 mg cholesterol, 3 g fiber, 15 g total sugar, 0% Vitamin A, 12% Vitamin C, 363 mg sodium, 1% calcium, 7% iron
Banana-Pecan
Top oatmeal with 2 Tbsp. sliced bananas, 1 Tbsp. chopped toasted pecans, and 2 tsp. maple syrup.Nutrition analysis per serving: 178 calories, 3 g protein, 29 g carbohydrate, 6 g total fat (1 g sat. fat), 0 mg cholesterol, 3 g fiber, 12 g total sugar, 0% Vitamin A, 2% Vitamin C, 296 mg sodium, 2% calcium, 6% iron
