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Oatmeal Recipes

Guest Author - Christina T. Schlachter, PhD

Applesauce Oatmeal Pancakes
Start your morning off just right with these light and fluffy pancakes. Try topping with unsweetened applesauce instead of syrup. These will definitely be a hit with the entire family. Enjoy!

Ingredients
  • 1 cup old fashion cooking oats (can use quick oats, but the texture will not be as rich or crunchy)
  • 1/4 cup whole wheat flour
  • 1/4 cup all-purpose flour
  • 1 tbsp. baking powder
  • 1 cup fat-free milk
  • 2 tbsp. unsweetened applesauce
  • 4 egg whites

    Directions
    1. Combine oats, flours, and baking powder in a bowl. In a separate bowl, combine milk, applesauce, and egg whites, add to dry ingredients and mix until well blended.

    2. Use nonstick cooking spray to grease a griddle. Pour batter in 1/4 cup increments onto heated griddle. Cook until bubbles appear on top; turn and cook until lightly browned.

    Nutritional Info:
    Yield: 5 servings (2 pancakes each)
    Calories: 91
    Fat: 1 g
    Cholesterol: 1mg
    Sodium: 323mg
    Carbs: 15g
    Protein: 5g

    Oatmeal Banana Strawberry Smoothie

    Ingredients
    1/4 cup Old Fashioned Rolled Oats(cooked)
    1/2 cup Plain Nonfat Greek Yogurt
    1/4 cup Skim, 1 %, or Milk Alternative (approx.)
    1/2 cup Frozen Strawberries (unsweetened)
    1 banana, frozen if desired
    Agave Nectar, 1/2 tbsp
    1/4 cup water (approx.)


    Directions
    Put the oatmeal and milk in the blender until smooth. Add other ingredients and blend until smooth. Adjust the milk and water to make it the thickness you like.

    Number of Servings: 1

    Nutritional Info (approx, based on milk/banana size)
    Yield: 1 servings
    Calories: 300
    Trace fat: 2 g
    Cholesterol: 3.1mg
    Sodium: 80mg
    Carbs: 45g
    Protein: 5g
    Fiber: 6g

    Need more Oatmeal ideas?
    Need more ideas on where to add in your oatmeal (and super source of fiber!)? Try blending oatmeal to make oat flour and replacing wholewheat or regular flour in baking with oat flour. Blended oats (blend in a sturdy blender for 45 seconds) are always tasty in any cookie, bread, or cake.
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    Content copyright © 2014 by Christina T. Schlachter, PhD. All rights reserved.
    This content was written by Christina T. Schlachter, PhD. If you wish to use this content in any manner, you need written permission. Contact Megan Mignot for details.

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