Many people who struggle with sticking to a good nutrition plan have a hard time due to their demanding schedule. Many other obligations must be tended to, and cooking or preparing food falls to near the bottom of the list. I get it. As a busy parent and doctor, I have had periods of time with extreme demands on my time. This recipe is for those people who can’t spare more than a few minutes in the morning, at most, preparing something to eat. I’ve used this recipe many, many times to rapidly fuel my mornings and know that I’m treating my body to good health at the same time.
1 cup quick cook oats (the plain kind you find in a canister)
1 cup frozen cherries
1 cup vanilla unsweetened soymilk (you can use vanilla unsweetened almond milk as well)
Put the oats in a large cereal bowl. Top with the frozen fruit. Add the milk. Microwave for 3 minutes (time may vary depending on the strength of your microwave). This first heating is to begin to thaw the cherries and allow the oats to start to cook. After a few minutes, take it out of the microwave and stir it to make sure the milk and the heat is distributed well. Put the bowl back in the microwave for another 1-2 minutes, enough to make sure all the cherries are warm all the way through.
½ cup vanilla unsweetened soymilk
Generous dash of cinnamon, to taste
After the bowl is hot, top it with cold milk to reach the consistency and temperature you want. I generally find I use an additional ½ cup of soymilk after it’s cooked.
Of course, as with all oatmeal, you can top with other foods. Be aware that even small amounts of some popular toppings can add a lot of calories (raisins, walnuts, etc…). Above other options, I suggest topping with 1.5 tbsp of ground flaxseed due to the nutrients found in ground flaxseed.
(Nutrition information is for the recipe made with soymilk, and includes ½ cup of soymilk put on the oatmeal after microwaving, without additional toppings)
Calories 520, Fat 11g, Carbohydrate 82.5g, Protein 22.5g