Recipe: Cranberry-walnut oatmeal

Dietitian's tip: Steel-cut oats make a creamy, delicious oatmeal. If you have time, toast the walnuts to bring out their flavor. Try substituting other dried fruits — raisins, apricots or apples — for the cranberries.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

SERVES 4

Ingredients

1 cup steel-cut oats
1/3 cup sweetened dried cranberries
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
2 cups water
4 teaspoons chopped walnuts
4 teaspoons firmly packed brown sugar

Directions

In a saucepan, combine the oats, cranberries, salt, cinnamon and water. Bring to a boil over high heat, then reduce the heat to low and simmer, uncovered, until the oats are tender, about 20 minutes.

Spoon the oatmeal into warmed individual bowls and sprinkle each serving with 1 teaspoon of the walnuts and 1 teaspoon of the brown sugar. Serve immediately.

Nutritional Analysis

(per serving)

Calories	215	Monounsaturated fat	1 g
Protein	6 g	Cholesterol	0 mg
Carbohydrate	40 g	Sodium	150 mg
Total fat	4 g	Fiber	4 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Fruits	2
Carbohydrates	1
Fats	1

DIABETES MEAL PLAN EXCHANGES

Starches	2
Fruits	1
Fats	1

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	2
Fruits	1
Nuts, seeds and dry beans	1

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Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

By Mayo Clinic Staff
June 30, 2006

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