Plum Nuts Oatmeal
To get your brain going, choose a lightly sweetened whole grain carbohydrate like this oatmeal. (Whole wheat toast with jam or even an energy bar made with brown rice or other whole grain will work too.) Mix in a cup of fruit for instant refueling (the sugars in fruit are quickly split into glucose molecules).
Ingredients1⅔ cups reduced-fat (1 percent) milk
⅓ cup pitted dried plums, chopped
2 tablespoons brown sugar
⅛ teaspoon ground cinnamon
1 cup old-fashioned rolled oats
⅛ teaspoon almond extract
¼ cup fat-free half-and-half
1 tablespoon sliced almonds
Nutrition FactsPer serving: 356 calories, 6 grams fat (2 grams saturated), 60 grams carbohydrates, 15 grams protein, 6 grams fiber, 107 milligrams sodium (4% Daily Value)
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Directions1. In a medium saucepan, bring milk, plums, brown sugar, and cinnamon to a gentle boil. Add oats and almond extract; stir to coat. Return to stove, lower heat, and simmer, uncovered, 7 minutes, or until liquid is absorbed.
2. Divide into 2 bowls, pour half-and-half over top, and sprinkle with almonds.