Oatmeal is a healthy breakfast, but the standard serving size is quite small. Thanks to a few simple tricks of How to Make a tasty-Diet Bowl of Oatmeal, it’s easy to make a huge bowl of “growing oatmeal” without a huge calorie count.
What You Need
Nonstick pot (and a stove): This is really all you need. The best pot for growing oatmeal is a medium-sized one that’s wider than it is tall. But if you don’t have one that fits this description, just adjust the cook time to reach the right consistency.
Old-fashioned oats: You must use old-fashioned oats when making growing oatmeal. Instant oats or the quick-cooking kind won’t work with this method. I love oats because they’re heart healthy, full of fiber, and very satiating. Old-fashioned oats have around 150 calories and 4 grams of fiber per half cup, which is the amount used in growing oatmeal.
Add Fat-free milk or Its alternative: Using a combination of water and milk will keep the total calorie count in check without sacrificing creamy texture. If using traditional fat-free milk, add a drop or two of vanilla extract for flavor. If using a dairy alternative, choose one that’s low in calories and vanilla flavored.
No-calorie sweetener and seasonings: No need to weigh down your oatmeal with sugary calories.
Add a mix-in or two toward the end of cooking.
- canned pure pumpkin (1/4 cup = 20 calories and 0g fat)
- low-sugar fruit preserves (1 tablespoon = 25 calories, 0g fat)
- reduced-fat peanut butter (1 tablespoon = 90 calories, 6g fat)
- protein powder (1/3 ounce = 35 calories, <0.5g fat)
Mix ‘n match.
- chopped or sliced fruit (nutritional info varies, but you can’t go wrong)
- chopped or sliced nuts (average, 1 tablespoon = 50 calories, 5.4g fat)
- mini semi-sweet chocolate chips (1 teaspoon = 23 calories, 1.3g fat)
- fat-free, low-fat, or light caramel dip (1 tablespoon = 55 calories, <0.5g fat)
- raisins (1 tablespoon = 32 calories, 0g fat)
- shredded sweetened coconut (1 tablespoon = 35 calories, 2.2g fat)
Combine 1/2 cup old-fashioned oats and a dash of salt in a nonstick pot. Add 1 cup fat-free milk (or milk alternative) and 1 cup of water.
Bring to a boil and then reduce to a simmer. Cook and stir until thick and creamy, 12-15 minutes.
Transfer to a medium bowl, and let slightly cool and thicken. Stir in any mix-ins, and top with optional toppings!
FYI: This oatmeal cooks for twice as long as standard oatmeal, and it will thicken up. Don’t worry if it seems like a lot of liquid in the beginning.
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