EATING

Blueberries add a touch of sweetness to the meal.

Leigh Beisch, EatingWell

In this satisfying, on-the-go oatmeal recipe, protein-rich Greek yogurt, crunchy pecans and sweet berries make this the perfect healthy breakfast. Short on time in the morning? Try our overnight oatmeal variation. A fan of less processed steel-cut oats? We have a variation for those, too.

Creamy blueberry-pecan oatmeal

Serves: 1 (serving size: 1½ cups)

Active time: 10 minutes; Total time: 10 minutes

Ingredients

1 cup water

Pinch of salt

½ cup old-fashioned rolled oats

½ cup blueberries, fresh or frozen, thawed

2 tablespoons nonfat plain Greek yogurt

1 tablespoon toasted chopped pecans

2 teaspoons pure maple syrup

Directions

Bring water and salt to a boil in a small saucepan. Stir in oats, reduce heat to medium and cook, stirring occasionally, until most of the liquid is absorbed, about 5 minutes. Remove from heat, cover and let stand 2 to 3 minutes. Top with blueberries, yogurt, pecans and syrup.

Recipe notes: Overnight oats variation: Combine 1/2 cup old-fashioned rolled oats with 1/2 cup water and a pinch of salt in a jar or bowl. Cover and refrigerate overnight. In the morning, add toppings. Eat cold or heat up. Makes about 1 cup.

Steel-cut oats variation: Bring 1 cup water and a pinch of salt to a boil in a small saucepan. Add 1/3 cup steel-cut oats, reduce heat to a bare simmer, cover and cook, stirring occasionally, until most of the liquid is absorbed, 15 to 20 minutes. Remove from heat and let stand, covered, 2 to 3 minutes. Add toppings. Makes about 1 cup.

Nutrition information: Per serving: 291 calories; 8 g fat (1 g sat, 4 g mono); 1 mg cholesterol; 49 g carbohydrate; 9 g added sugars; 18 g total sugars; 9 g protein; 6 g fiber; 165 mg sodium; 298 mg potassium.

Nutrition bonus: Magnesium (32 percent daily value)

Carbohydrate servings: 3

Exchanges: 2 starch, 1 fruit, 1/2 other carbohydrate, 1 fat

EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.

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