Oatmeal Pecan Waffles (or pancakes)

Your children will jump right out of bed for this delicious meal

For waffles:
1 C whole-wheat flour
½ C quick-cooking oats
2 tsp baking powder
1 tsp sugar
¼ C unsalted pecans, chopped
2 large eggs, separated (for pancakes, see note)
1½ C fat-free (skim) milk
1 Tbsp vegetable oil

Creamy Oatmeal

Makes 1 serving

Adding cold water makes a creamier and softer oatmeal.

3/4–1 cup cold water
1/2 cup oats
cinnamon, to taste
fruit, to taste (optional)

Mix together oats and water and bring to a boil. Reduce heat to very low and let simmer for 3 to 5 minutes, depending on desired consistency. Add cinnamon and fruit, if desired.

Per serving: 156 calories; 2.6 g fat; 0.5 g saturated fat; 14.8% calories from fat; 0 mg cholesterol; 6.5 g protein; 27.2 g total carbohydrates; 0.6 g sugar; 4 g fiber; 6 mg sodium; 27 mg calcium; 1.8 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
[Recipe from Neal Barnard, M.D.]

Crunchy Oatmeal

Makes 1 serving

Combining oats with warm water results in a crunchier oatmeal.

3/4–1 cup water
1/2 cup oats
cinnamon, to taste
fruit, to taste (optional)

Bring water to a boil. Mix in oats and let simmer on low heat for 3 to 5 minutes, depending on desired consistency. Add cinnamon and fruit, if desired.

Per serving: 156 calories; 2.6 g fat; 0.5 g saturated fat; 14.8% calories from fat; 0 mg cholesterol; 6.5 g protein; 27.2 g total carbohydrates; 0.6 g sugar; 4 g fiber; 6 mg sodium; 27 mg calcium; 1.8 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
[Recipe from Dulcie Ward, R.D.]