Advanced Recipes
Autumn Oatmeal
Irish steel-cut oats provide a hearty breakfast that is full of fiber. They take a little longer to cook than rolled oats, but the flavor and texture are worth the wait.
INGREDIENTS | SERVES 4
- 1 cup steel-cut oats
- 1 apple, diced
- 1 pear, diced
- ½ cup slivered almonds
- 1 teaspoon cinnamon
In a saucepan, combine 4 cups of water with the oats. Cook on medium-high heat, stirring often, until the oats begin to simmer and thicken. It will take about 30 to 40 minutes for the oats to cook completely.
At about 25 minutes of cooking time, stir half of the diced apple and half of the diced pear into the oatmeal. Continue to stir and cook for 5 more minutes if you prefer firmer oats, 7 to 10 more minutes if you prefer softer oats.
Remove the oatmeal from the heat and stir in the remaining fruit and the almonds. Divide into 4 bowls and sprinkle with cinnamon.
PER SERVING Calories: 284 | Fat: 10g | Sodium: 1mg | Carbohydrates: 45g | Fiber: 9g | Protein: 8g
Sweeten It Without Sugar
When you stir in some of the fruit with the oatmeal just before it is done cooking, you will add more sweetness without adding sugar. The fruit, whether it is apples, pears, berries, or cherries, will cook down and soften slightly, adding even more flavor, and sometimes color, to your breakfast.
Lentils and Brown Rice
In this recipe, lentils are cooked with flavorful seasonings and brown rice. It is a delicious meatless meal that is full of fiber. If you prefer a little extra spice, try topping it with hot sauce before serving!
INGREDIENTS | SERVES 4
- 1⅓ cups dried green lentils
- 2 to 3 cups chicken stock
- 1 teaspoon cumin
- 1 teaspoon chili powder
- ¾ cup brown rice
- 1 teaspoon salt
- ½ teaspoon black pepper
In a large saucepan, combine the lentils, 2 cups chicken stock, cumin, and chili powder. Bring the pot to a boil, then reduce heat and simmer for about 10 minutes.
Stir in the brown rice and add enough additional chicken stock to cover the lentils and rice. Cover the pan with a lid and simmer for about 20 to 30 minutes longer, until the lentils and rice are tender and the liquid has all been absorbed.
Remove the pan from the heat and stir in the salt and pepper. Serve hot.
PER SERVING Calories: 343 | Fat: 3g | Sodium: 853mg | Carbohydrates: 64g | Fiber: 11g | Protein: 18g
