Steel-Cut Oats with Blueberries

Steel-Cut Oats with Blueberries

A comforting and nutrient-rich breakfast

Active Time: 1 hour | Total Time: 1 hour

Serves:

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Added by Healing Gourmet
on April 26, 2008

Ingredients

Healing Benefits

This Recipe:

Blueberries: Berry Promising Against Colon Cancer

Preparation

Place frozen blueberries in a dish to thaw.
Combine oats and water in medium saucepan and bring water to a boil over high heat, then reduce heat to medium.
Cook 30 minutes, stirring occasionally for the next 5-10 minutes.
Add the vanilla and remove from the heat when the oatmeal has reached the consistency that you like.
Top with blueberries.

The Benefits

*Excellent Source of: Fiber, Thiamin, Phosphorous, Manganese
*Good Source of: Iron, Magnesium, Protein, Zinc, Copper
*Preferences: Low Cholesterol, Low Sodium, Low Saturated Fat, No Citrus, No Corn, No Dairy, No Eggs, No Fish, No Legumes, No Molds, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 26.91

Calories: 194

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	3.2 g	*
Saturated Fat	0.52 g	*
Monosaturated Fat	0.92 g	*
Polyunsaturated Fat	1.2 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	43 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	35.4 g	*
Sugars	6.7 g	*
Fiber	6.2 g	*
Protein	6.9 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	0.55 IU	0%
Vitamin C	0.03 mg	0%
Vitamin D	0 IU	0%
Vitamin E	0 IU	0%
Vitamin B6	0.09 mg	4%
Vitamin B12	0 mcg	0%
Vitamin K	0.2 mg	0%
Folate	27.3 mcg	7%
Niacin	0.78 mg	4%
Riboflavin	0.08 mg	5%
Thiamin	0.32 mg	21%
MINERALS
Calcium	46.6 mg	5%
Copper	0.27 mg	14%
Iron	2 mg	11%
Magnesium	77.8 mg	19%
Manganese	2 mg	100%
Phosphorous	212.6 mg	21%
Potassium	210.6 mg	6%
Selenium	0.08 mcg	0%
Sodium	1.6 mg	0%
Zinc	1.6 mg	11%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	21.7 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	52.7 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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