Timer Prep Time: 5 mins
Cook Cook Time: 15 mins
Portions Serves: 4

Ingredients

This perfect combination has a wonderful aroma that will make you think of a hot apple pie in the morning.

3 1/2 cups (625 mL) skim milk
1 1/3 cups (325 mL) large flake oats
1/3 cup (75 mL) wheat germ
2 tbsp (30 mL) packed brown sugar
1/2 tsp (2 mL) pumpkin pie spice or ground cinnamon
1 apple or pear, cored and diced
2 tbsp (30 mL) dried cranberries

Preparation

  1. In a large saucepan, bring milk to a gentle boil. Stir in rolled oats and wheat germ. Reduce heat to medium-low heat; stir in sugar, if using and pumpkin pie spice. Cook, stirring for about 12 minutes or until almost thickened.
  2. Remove from heat and stir in apple and cranberries. Cover and let stand for 5 minutes before serving.
Nutritional Information (per serving)
Calories 311 Fat 4g
Saturated 1g Trans 0g
Cholesterol 4mg Sodium 94mg
Calcium 295mg/30% Carbohydrate 56g
Fibre 6g Sugars 26g
Protein 15g Vitamin A 15%
Vitamin C 6% Iron 20%

*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

Make ahead option: Make the oatmeal the night before and warm up in the microwave the morning of with a splash of skim milk. Stir and enjoy!

Fruit Variations: Use your favourite fruit in season instead of the apple. Try peaches, plums, strawberries, blueberries or pears.

Tip: If you want your apple softer, simply add it earlier and cook until desired texture.

Recipe by

Emily Richards,

Professional Home Economist