Fig & Ricotta Oatmeal

Fig & Ricotta Oatmeal

Sweet figs, creamy ricotta and crunchy almonds make this healthy oatmeal recipe a breakfast treat. Short on time in the morning? Try our overnight oatmeal variation. 

Oatmeal is one of the best cholesterol-fighting foods because it is so high in beta-glucans, the soluble fibers that cause oats to bulk up in liquid when you make oatmeal. Soluble fiber lowers your LDL, or "bad," cholesterol by forming a sticky layer in the small intestine that blocks cholesterol from entering your bloodstream. Make oatmeal and skip the instant packs with lots of added sugar. (In a rush? See our picks for best instant oatmeals.) Add fruit to your oatmeal to naturally sweeten it and boost the soluble fiber content even more.

Nutrition information

• Serving size: 1⅓ cups
• Per serving: 315 calories; 8 g fat(2 g sat); 7 g fiber; 53 g carbohydrates; 10 g protein; 28 mcg folate; 10 mg cholesterol; 22 g sugars; 12 g added sugars; 121 IU vitamin A; 0 mg vitamin C; 138 mg calcium; 3 mg iron; 186 mg sodium; 360 mg potassium
• Carbohydrate Servings: 3½
• Exchanges: 2 starch, 1 fruit, 1 other carbohydrate, ½ medium-fat meat, ½ fat

• 1 cup water
  

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• Pinch of salt
• ½ cup old-fashioned rolled oats
• 2 tablespoons part-skim ricotta cheese

• 2 tablespoons chopped dried figs
• 1 tablespoon toasted sliced almonds
• 2 teaspoons honey

Preparation

• Active10 m
• Ready In10 m

1. Bring water and salt to a boil in a small saucepan. Stir in oats, reduce heat to medium and cook, stirring occasionally, until most of the liquid is absorbed, about 5 minutes. Remove from heat, cover and let stand 2 to 3 minutes. Top with ricotta, figs, almonds and honey.

• Overnight oats variation: Combine ½ cup old-fashioned rolled oats with ½ cup water and a pinch of salt in a jar or bowl. Cover and refrigerate overnight. In the morning, add toppings. Eat cold or heat up. Makes about 1 cup.
• Steel-cut oats variation: Bring 1 cup water and a pinch of salt to a boil in a small saucepan. Add ⅓ cup steel-cut oats, reduce heat to a bare simmer, cover and cook, stirring occasionally, until most of the liquid is absorbed, 15 to 20 minutes. Remove from heat and let stand, covered, 2 to 3 minutes. Add toppings. Makes about 1 cup.
• People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

Nutrition information

• Serving size: 1⅓ cups
• Per serving: 315 calories; 8 g fat(2 g sat); 7 g fiber; 53 g carbohydrates; 10 g protein; 28 mcg folate; 10 mg cholesterol; 22 g sugars; 12 g added sugars; 121 IU vitamin A; 0 mg vitamin C; 138 mg calcium; 3 mg iron; 186 mg sodium; 360 mg potassium
• Carbohydrate Servings: 3½
• Exchanges: 2 starch, 1 fruit, 1 other carbohydrate, ½ medium-fat meat, ½ fat

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