Irish Oatmeal and Poached Fruit
This will keep the kids going for hours! It has the perfect combination of slow-release starch and get 'em going fruit. The nuts will stave off hunger, too!
INGREDIENTS | SERVES 4
- 1 fresh peach, chopped
- ½ cup raisins
- 1 tart apple, cored and chopped
- ½ cup water
- 3 tablespoons honey
- ½ teaspoon salt
- 2 cups Irish or Scottish oatmeal
- 1½ cups nonfat milk
- 1½ cups low-fat yogurt
- 1 cup toasted walnuts
In a saucepan, mix the peach, raisins, and apple with water, honey, and salt. Bring to a boil and remove from heat.
Mix the oatmeal and milk with the low-fat yogurt. Cook according to package directions.
Mix in the fruit and cook for another 2–3 minutes. Serve hot, sprinkled with walnuts.
TIP: Substitute 1 tablespoon honey for the 3 tablespoons honey and use ½ cup toasted walnuts instead of 1 cup.
PER SERVING: Calories: 600 | GI: Moderate | Carbohydrates: 61g | Protein: 32g | Fat: 36g
Avoid instant oatmeal for breakfast, for cookies, and for making snacks. The oats in instant oatmeal are cut very thinly, and particle size is important to a low GI. The larger the particles, the lower the food is on the GI.