- Oatmeal comes in all shapes and sizes! Enjoy it straight up in a bowl with all the fixings, mixed up in tasty granola clusters or baked into scrumptious breakfast cookies. No matter how you spin it, whole grain oatmeal provides a hefty dose of heart-healthy fiber, energizing B vitamins, and antioxidants galore. Get your daily oat dose with with these ten nutritious ways to enjoy oatmeal, all for less than 300 calories per serving.
SWEET WAYS
1。Oatmeal Chocolate Chip Breakfast Cookies|Skinnytaste
吃早餐的饼干！土豆泥为这些有益健康的零食增添了足够的甜味，因此您可以添加糖。对于节日的天赋，请尝试添加一些黑巧克力片，烤山核桃，片状椰子或干蔓越莓。食谱每2个cookie提供8份。
Nutrition (per serving):卡路里：96;总脂肪：3G；饱和脂肪：1g;单不饱和脂肪：0g;胆固醇：0mg;钠：0mg;碳水化合物：18G；饮食纤维：2G；糖：8克；蛋白质：2G
2。香蕉面包格兰诺拉麦片|Running with Spoons
从预包装的能量棒中跳出精制的糖，然后搅拌一批香蕉面包麦片。这些丰盛的小吃吧通过成熟的香蕉，蜂蜜和日期轻轻地甜味，可提供一个可以包装营养拳的简单早餐选择。食谱在1个格兰诺拉麦片栏上煮10份。
Nutrition (per serving):Calories: 130; Total Fat: g2; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 120mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 14g; Protein: 3g
3。Oatmeal Cinnamon Raisin Smoothie|Hummusapien
将勺子抛弃，然后通过稻草喝燕麦片！将变暖的肉桂，冷冻香蕉，奶油豆浆和葡萄干混合在一起，直到蛋白质富含蛋白质的早餐。尝试添加少数菠菜或羽衣甘蓝以获得额外的维生素！没有蛋白质粉计算的营养信息。食谱使1份。
Nutrition (per serving):卡路里：287;总脂肪：5G；饱和脂肪：1g;单不饱和脂肪：1g;胆固醇：0mg;钠：73mg;碳水化合物：56克；饮食纤维：6G;糖：33克；蛋白质：10g
4。Olive Oil Granola|主要是素食主义者
Newsflash-granola不仅仅是一流的酸奶!Try it as a treat over frozen yogurt, in a bowl with ice-cold almond milk, or even as a sweet, crunchy salad topper. This unique recipe features olive oil for some heart-healthy fats. Make a double batch, and store in small mason jars for adorable holiday gifts! Recipe makes 14 servings at 1/2 cup each.
Nutrition (per serving):卡路里：253;总脂肪：16克；饱和脂肪：5g;单不饱和脂肪：6G;胆固醇：0mg;钠：107mg;碳水化合物：24克；饮食纤维：4G;糖：9g;蛋白质：6G
5.姜饼烤燕麦杯|Kristine’s Kitchen Blog
Sweetened with pure maple syrup, molasses, and spices, these oatmeal cups make the perfect grab-and-go breakfast for busy mornings. Serve them warm from the oven with a smear of almond butter, or freeze for up to two months. Recipe makes 6 servings at 2 oatmeal cups each.
Nutrition (per serving):卡路里：225;总脂肪：5G；饱和脂肪：1g;单不饱和脂肪：1g;胆固醇：72mg;钠：386mg;碳水化合物：38克；饮食纤维：3G;糖：18克；蛋白质：9G
6.蔓越莓橙燕麦面包|Homemade Nutrition
这种湿润，柔软，纯素食的燕麦片面包会使整个房子闻起来像假期！无论您是要用轻拍黄油的早午餐，还是将其赠送给朋友，这款美味的面包都具有美丽的橙色味道，所有人都会受到所有人的崇拜。食谱送12份。
Nutrition (per serving):Calories: 222; Total Fat: 6g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 334mg; Carbohydrate: 42g; Dietary Fiber: 3g; Sugar: 30g; Protein: 2g
7.Blueberry Almond Oatmeal Parfaits|The Wheatless Kitchen
This simple yet elegant parfait adds a fun twist to classic oatmeal. Layers of oatmeal and creamy yogurt are studded with crunchy almonds and fresh blueberries for a high fiber, gluten-free breakfast. Customize it by tossing in fresh berries, nuts, or seeds! Recipe makes 2 servings.
Nutrition (per serving):Calories: 296; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 69mg; Carbohydrate: 44g; Dietary Fiber: 6g; Sugar: 20g; Protein: 11g
SAVORY WAYS
8.火鸡燕麦片肉丸|培根鸡蛋芝士蛋糕
Lean ground turkey and oats set these marvelously simple meatballs apart from the rest. You’d never know that there was a half-cup of whole grain goodness hiding in there! Serve over spaghetti squash with a simple pesto or over whole wheat noodles with marinara and a sprinkle of fresh parmesan. Recipe makes 8 servings at 3 meatballs each.
Nutrition (per serving):Calories: 257; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 69mg; Sodium: 181mg; Carbohydrate: 27g; Dietary Fiber: 2g; Sugar: 1g; Protein: 18g
9。Spicy Glazed Meatloaf|干净的饮食杂志
警告 - 这不是您母亲的肉饼！辛辣的自制釉将使每个人都乞求几秒钟。经典面包上的这种营养扭曲使用瘦肉和全麦燕麦作为粘合剂，而不是精制的面包屑。这使您有些纤维增强。与迷迭香烤土豆或混合绿色沙拉一起食用。食谱送8份。
Nutrition (per serving):卡路里：267;总脂肪：9克；饱和脂肪：3.5g;单不饱和脂肪：3.5g;胆固醇：114mg;钠：385mg;碳水化合物：13G；饮食纤维：2G；糖：2G；蛋白质：33G
10.椰子燕麦碎鸡块|Marla Meridith
剥落的椰子和燕麦将这些独特的，对儿童友好的鸡块块将其提升到一个新的水平。这些荣耀的金块比其高度加工的盒装对应物具有更多的风味和营养。用番茄酱，鹰嘴豆泥和蜂蜜芥末蘸酱切碎在大沙拉或独奏中切碎。食谱送8份。
Nutrition (per serving):Calories: 187; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol:75 mg; Sodium: 100mg; Carbohydrate: 11g; Dietary Fiber: 2g; Sugar: 0g; Protein: 30g
