1/4 cup quick-cooking oats
1 tablespoon ground flaxseed
2/3 cup 1% low-fat milk
1/4 cup fresh or frozen blueberries
2 tablespoons chopped pecans or walnuts, optional
1 teaspoon pure maple syrup
- Place the oats, ground flaxseed, and milk in a large microwave-safe cereal bowl and stir to combine. If you use a small bowl, the contents may overflow when heated.
- Place in the microwave, uncovered, and heat on high for 90 seconds (if you like your oatmeal thick, check after 90 seconds and then cook an additional 20 to 30 seconds). Remove very carefully and stir in the blueberries, nuts as desired, and top with the maple syrup.
Nutrition Information per Serving: 230 calories, 6g fat (1g saturated, 1.4g omega-3), 34g carbohydrate, 70mg sodium, 5g fiber, 10g protein, 20% calcium