HEART HEALTHY RECIPE (BREAKFAST): APPLE PIE OATMEAL

1 cup steel cut oats
2 cups water
1 tsp. cinnamon
Dash nutmeg
1 apple, chopped with peel
1 cup soy or skim milk




1.  Place oats, water, spices and apple in a large saucepan
2.  Bring to boil
3.  Reduce heat and cook for 12-15 minutes covered
4.  Remove from heat and allow oatmeal to stand for 5 minutes
5.  Serve with milk


Servings:  4
Serving size:  3/4 cup

Nutritional Information
Calories:  252
Fat:  3 g
Saturated Fat:  0 g                                       TIP:
Cholesterol:  0 mg                                       You may substitute lit soy milk and save
Sodium:  72 mg                                            extra calories.
Carbohydrate:  47 g
Fiber:  6 g
Protein:  11 g


Serving Suggestion:
Add 11 grams of protein such as 1/2 cup cottage cheese for 90 calories

"The Perfect Day"
By: Nanette Cameron, RD