Toasted Oatmeal with Double Mango and Toasted Walnuts
Dr. John La Puma explains why oatmeal helps reduce heart disease risk.
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Preparation Time: 5 minutes
Cooking Time: 15 minutes
Calories: 475 per serving
Percent from Fat: 33%
Cusine: American, Vegetarian
Food as MedicineSM Ingredient: Oatmeal
Food as MedicineSM TipEating oatmeal is a wonderful way to feel full, and well-nourished. It's especially beneficial for people who have high cholesterol, because oatmeal contains beta-glucan, a fiber proven to lower cholesterol by as much as 23 percent.
Culinary Taste TipToasting rolled oats is one way to boost flavor without adding calories or unhealthy fats. Over-stirring the oatmeal changes the texture from smooth to too smooth and a little pasty. Just let the simmering milk do its job.
Culinary Technique TipTo quickly dice a mango, place the fruit firmly on a cutting board, point side down. Then cut away from you, and slice down until you reach the pit. Then, make quick cross hatches, and scoop out perfect cubes of mango!
Ingredients3 cups old-fashioned oats, uncooked
One-half cup coarsely chopped walnuts
4 cups skim milk or fat-free soy milk
One-half cup diced dried mango
One-quarter teaspoon salt
One-eighth teaspoon ground nutmeg
1 large ripe fresh mango, diced (2 cups)
PreparationHeat oven to 400 degrees. Spread oats in a single layer on a jelly-roll pan. Place nuts on a small baking sheet. Bake oats and nuts 6 to 7 minutes or until lightly toasted. Set nuts and oats aside separately. Combine milk, dried mango, salt, and nutmeg in a medium saucepan; bring just to a simmer over high heat. Reduce heat to low; add toasted oats. Simmer 5 to 8 minutes or until thickened, stirring only once or twice. Transfer to four serving bowls; top with fresh mango and toasted nuts. Serve with additional milk, if desired.
SubstitutionsDried strawberries or golden raisins may replace dried mango; 2 cups sliced strawberries may replace fresh mango. Brazil nuts may replace walnuts. One-half teaspoon cinnamon may replace nutmeg. For a lighter, less aggressive flavor, use true cinnamon, sometimes called Ceylonese cinnamon, if you can find it.
Nutritional AnalysisTotal fat (g) 17.5;Fat calories (kc) 158;Cholesterol (mg) 0;Saturated fat (g) 1.8;Polyunsaturated fat (g) 9.3;Monounsaturated fat (g) 4.1;Fiber (g) 9.3;Carbohydrates (g) 64.6;Sugar (g) 16.2;Protein (g) 20.7;Sodium (mg) 33;Calcium (mg) 61;Magnesium (mg) 176;Zinc (mg) 3.0;Selenium (mcg) 36;Potassium (mg) 793;Vitamin A (RE) 428;Beta-carotene (RE) 447;Vitamin C (mg) 29;Vitamin E (mg) 2.2;hiamin B1(mg) 0.;9;Riboflavin B2 (mg) 0.3;Niacin B3 (mg) 1.5;Vitamin B6 (mg) 0.40;Folic acid (mcg) 48
Comments on Toasted Oatmeal with Double Mango and Toasted Walnuts
My Gasterologist told me I should stay away from oatmeal and bran because of IBS. Is this true?
that would make sense with all that fiber, but that's just my entirely unprofessional comment.
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