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!


  • 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
  1. In a saucepan, mix the peach, raisins, and apple with water, honey, and salt. Bring to a boil and remove from heat.

  2. Mix the oatmeal and milk with the low-fat yogurt. Cook according to package directions.

  3. 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

Instant Oatmeal

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.

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