Oatmeal has at all times been a favourite in my family. On the prime of the listing is oatmeal with a lot of cinnamon and brown sugar served with contemporary sausage patties. Not solely is it fairly cheap, it’s additionally a solution to change up our breakfast meal. You may add raisins, maple syrup, chopped apples, mashed bananas, and so on. Regardless of the taste, oatmeal is including fiber to your food plan. And now on this time of needing to buy properly, oatmeal is an inexpensive meal and money-friendly solution to stretch some meals. Oats and oatmeal could make these chilly days heat, and wholesome as nicely. • Oats comprise each soluble and insoluble fiber. Soluble fibers type a viscous gel that helps to decrease ldl cholesterol and stabilize blood glucose ranges. The insoluble fiber in oats improves intestinal well being. • Oats make a straightforward, balanced breakfast. One cup of cooked oatmeal comprises about 150 energy, 4 grams of fiber (half soluble and half insoluble) and 6 grams protein, a superb solution to get your morning began. • Oats present vital minerals — thiamin, magnesium, phosphorus, zinc, manganese and iron. And it’s tastier than a dry cereal breakfast. • Oats might assist you management your weight by protecting you feeling fuller longer. Selecting entire grains might squash starvation and concurrently present that nice feeling carblovers crave. However, as with every different meals, be aware of portion sizes. One of many methods to keep away from overeating is to have wholesome snacks round. Fruit, nuts and veggies are nice, however what a couple of high- protein snack? These protein balls are straightforward to make and attractive with about 180 energy for every.
2/3 cup creamy peanut butter
1/2 cup semi-sweet chocolate chips
1 cup quaint oats 1/2 cup floor flax seeds
In case you don’t have flax seeds, you may substitute coconut or add extra oats. Creamy peanut butter: Helps bind the power bites collectively. It’s also possible to use your favourite nut butter. Semi-sweet chocolate chips: I like utilizing mini chocolate chips if I’ve them available. Darkish chocolate chunks are additionally superb on this. Quaint oats: I desire to make use of quaint oats or rolled oats on this recipe. I wouldn’t suggest making these with metal lower oats or immediate oats. If you wish to hold these bites gluten-free, ensure to make use of licensed gluten-free oats. Floor flax seed: Provides a lift of fiber and vitamins. You may substitute hemp seed, coconut or add further quaint oats. Honey: Provides the proper quantity of sweetness to those power balls. Agave can be utilized rather than honey. These power bites are not any bake, tremendous straightforward to make and take lower than 10 minutes to place collectively. They’re loaded with protein, fiber and wholesome fat to maintain you full and loaded with power all through the day. They’re made with solely 5 elements: peanut butter, quaint oats, flax seed, honey and chocolate chips. All the things will get mixed in a single bowl. Better of all, you by no means should activate the oven. I refrigerated the dough. After half-hour, I might roll them. Chill them and put in small plastic dishes with a lid. Take pleasure in anytime you’re feeling the necessity for somewhat extra protein. It made 24 protein balls. And so they hold within the fridge for days.
1/4 cup chopped inexperienced pepper
chopped Meat loaf topping sauce (placed on after cooked)
1/4 cup brown sugar Sprint of garlic powder
2 tablespoons diced onion
Grease a 9-by-3-inch loaf pan. Combine all elements in a big bowl. Type right into a loaf and place in ready loaf pan. Bake at 350°F for 1 hour. Pour off juices and return to pan. Make meat loaf topping and heat on prime of range. Prime with meat loaf sauce and let prepare dinner about 10 minutes.
6 apples, cored, peeled and sliced
1/4 cup brown sugar, firmly packed
1/4 cup butter 1/4 teaspoon cinnamon
Utilizing a big mixing bowl, combine apples, white sugar, flour, water and cinnamon. Spoon right into a greased 9-inch sq. baking dish. In one other bowl, combine oatmeal, brown sugar, butter and different cinnamon. Spoon this over the apple combination. Bake at 350°F for 45 minutes. Apples needs to be tender and topping crusty. Can add whipped topping or ice cream and caramel sauce for a particular deal with.
MARY KATE RIDGEWAY, a retired Extension chief, is a contract dwelling economist and educator.
