Healthy Meals

Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Many studies has proven the beneficial effects of this special fiber on cholesterol levels. (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. The average pear has 16% of the daily value for dietary fiber, 12% of the DV for vitamin C plus it's also a good source of vitamin K and copper (source).

Recipe for Breakfast oats with Pears. (Adapted from The Diabetes DTOUR Diet Cookbook).

INGREDIENTS
(Makes 2 servings)
• Water (1 cup)
• Old Fashioned Rolled Oats (1/2 cup)
• Cinnamon (ground - 1/8 tsp)
• Salt (just a pinch)
• 1 Red Pear (such as Bartlett - halved, cored and cut into 1 inch pieces)
• Sugar-free Maple Syrup (1 tbsp)
• Walnuts (4 tbsp chopped)
PREPARATION
• Heat the water in a small saucepan over high heat until just boiling.
• Add the oats, cinnamon & salt. Reduce the heat to low and simmer for 20 minutes, or until the liquid is absorbed.
• Meanwhile, coat a small nonstick skillet with butter-flavored cooking spray and heat over medium-high heat.
• Add the pear (pieces) and cook, stirring, for 4 minutes, or until browned.
• Add syrup and cook, stirring until thickened.
• Top with walnuts.
• Divide the oats into 2 bowls. Divide the pear mixture over each.

NOTES
* You can see that I used almonds instead of walnuts ... I don't like walnuts.
* I used Cary's Sugar Free Syrup, and I ended up adding 1 tablespoon to the oats too for a little extra sweetness.
* The nutrition facts are from The Diabetes DTOUR Diet Cookbook according to their recipe.