Potassium is plentiful in fruits, especially dried fruits, and that, plus filling fiber and bright beta-carotene plus the linolenic acid in walnuts—an omega-3 fatty acid—makes your RealAge 11.8 days younger.
Preparation Time: 5 minutes
Cooking Time: 15 minutes
3 cups old fashioned oats, uncooked
1/2 cup coarsely chopped walnuts
4 cups skim milk or fat free soy milk
1/2 cup diced dried mango
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1 large ripe fresh mango, diced (2 cups)
Heat oven to 400 degrees. Spread out 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 aside nuts and oats 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 diced fresh mango and toasted nuts. Serve with additional milk, if desired.
Toasting rolled oats is a way to boost flavor without adding calories or unhealthy fats. Over-stirring this oatmeal changes the texture from smooth to too smooth and a little pasty. Just let the simmering milk do its job.
Dried strawberries or golden raisins may replace the dried mango; 2 cups sliced strawberries may replace the fresh mango. Brazil nuts may replace the walnuts. One half teaspoon cinnamon may replace the nutmeg—use true cinnamon, sometimes called Ceylonese cinnamon—if you can find it, for a less aggressive, lighter flavor.