Cocoa-Date Oatmeal - 30g Carbs, 4g Fiber
From Eating Well Magazine
Yield: 4 servings, 1/2 cup each
Active Time: 5 minutes
Total Time: 15 minutes
Ease of preparation: Easy
"I was inspired by the news that chocolate can be good for you,"
wrote reader Jennifer Sanders of Cambridge, Ontario. "Why not
eat it for breakfast?" She shared her recipe for this heart-warming
chocolaty hot cereal. If you are looking for a way to get your
kids to start their day with a bowl of oatmeal, this is it. The
microwave is convenient, but you can also cook the oatmeal on
the stovetop following package directions. Top the cereal with
milk or soymilk and sweeten with brown sugar or no-calorie
sweetener, if desired.
1/4 cup chopped pitted dates (10-12 dates)
1 cup old-fashioned rolled oats
2 Tbsp cocoa
Pinch of salt
2 cups water
Combine dates, oats, cocoa and salt in a 1-quart microwavable
container. Slowly stir in the water. Partially cover with plastic
wrap. Microwave on Medium for 4 or 5 minutes, then stir. Microwave
on Medium again for 3 or 4 minutes, then stir. Continue cooking
and stirring until the cereal is creamy.
Per serving:
142 Calories, 2g Fat (0g Sat, 1g Mono), 0mg Cholesterol, 30g Carbs,
4g Protein, 4g Fiber, 40mg Sodium
Nutrition bonus: Fiber (16% daily value)
2 Carbohydrate Servings
Nutrition note:
Chocolate contains compounds called flavonoids, which can function
as antioxidants and also seem to keep blood from clotting. Cocoa
is unusually rich in two kinds of flavonoids, flavonols and
proanthocyanidins, which appear to be especially potent. To get
the most health-promoting flavonols, choose dark chocolate that
contains 70 percent cocoa or higher. Milk chocolate is not a
smart choice because it has considerably less cocoa and more
sugar and dairy fat.
Note:
The cooking times will vary considerably depending on the
power of your microwave. New microwaves tend to cook much
faster than older models.