Cocoa Cherry Oatmeal
Enjoy a little treat for breakfast and a dose of antioxidants with this healthy, yet decadent cocoa cherry oatmeal.
Who doesn’t love an excuse to eat chocolate for breakfast? Study after study reinforces the delicious idea that eating chocolate, especially dark chocolate, is good for you (in moderation, of course). One reason is that cocoa, the main ingredient in chocolate, is packed with antioxidants called polyphenols. This decadent-seeming oatmeal, made with cocoa powder and tart cherries, will let you reap the health benefits of dark chocolate without its bitter taste or extra fat or sugar.
To make this recipe you will need a medium-sized saucepan and a spoon for stirring.
Nutrition information (per serving)*: Total Fat (17.4g); Carbohydrates (67g); Sodium (231mg); Sugar (33g); Fiber (8g); Cholesterol (10mg); Protein (13g)
2 cups water
2 cups low-fat milk
1/4 tsp. salt
1 cup steel-cut oats
2 Tbsp. pure maple syrup
2 Tbsp. cocoa powder
1 tsp. cinnamon
1/4 tsp. nutmeg
1/2 cup pecan halves
1/2 cup dried cherries
1 cup fresh blueberries
1/3 cup shredded coconut
1. Boil and stir in oats
In a saucepan, bring water, milk and salt to a boil. Stir in oats, reduce heat and cover. Simmer for 15 minutes, stirring occasionally.
2. Add syrup and dry ingredients
Stir in maple syrup, cocoa powder, cinnamon and nutmeg. Simmer 10 to 15 minutes more, stirring often, until creamy.
3. Stir in pecans and cherries
Stir in pecans and cherries. Serve in bowls, top with blueberries and, if desired, coconut and additional maple syrup. (Reheat leftovers with a little milk.)
Ingredient Tips & Benefit
- Look for pecan halves, dried cherries and shredded coconut without added sugar or salt to lower the sugar and sodium content of your oatmeal. It’s a heart healthy and arthritis-friendly choice because it lowers your risks for inflammation.
- Oats are a whole-grain food that’s high in fiber and protein and comes with an antioxidant compound of its own called avenanthramides. This antioxidant can reduce blood pressure and has anti-inflammatory and anti-histamine properties.
- Blueberries are rich in antioxidant compounds called flavonoids. These compounds can help reduce heart disease risk.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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