Fuel Your Morning

Fuel Your Morning

Milk & Oats: The Perfect Pair


Love oatmeal? Try these variations made with milk and old-fashioned oatmeal. Together, milk and oats make a breakfast powerhouse delivering protein and other key nutrients, such as fiber, potassium, calcium and vitamin D. Plus, when you make old-fashioned oatmeal with milk instead of water, you get two and a half times the protein.

Try these two recipes to ensure a nutritious — and delicious — start to your day. For more delicious oatmeal recipes with protein to power your morning, visit www.MilkLife.com.


Strawberries ’n’ Cream Oatmeal

Recipe by Kath Eats Real Food

Makes: 1 serving


1/4       cup Scottish oatmeal (or sub rolled oats)

1          cup 2% milk

1          cup fresh strawberries, sliced

1/4       cup low-fat cottage cheese

1          teaspoon vanilla extract

1          tablespoon dry roasted almonds, chopped

1          tablespoon shredded coconut

1          (8-ounce) glass of milk, to serve with oatmeal


Combine oats and 1 cup of milk in saucepan over medium heat. Stir consistently as oatmeal begins to bubble.


Once oatmeal has reached desired consistency, about 5 minutes in, add strawberries, cottage cheese and vanilla. Stir to incorporate.


Cook for one more minute. Remove from heat and pour into bowl.


Top with almonds and coconut.


Serve with 8-ounce glass of milk.


Nutrition: 560 calories; 20 g fat; 9 g saturated fat; 40 mg cholesterol; 32 g protein; 68 g carbohydrates; 9 fiber; 520 mg sodium; 696 mg calcium. Nutrition figures based on using 2% milk, and include an 8-ounce glass of milk served with oatmeal.


Steel-Cut Oat Pancakes

Recipe by Food for My Family

Makes: 5 servings


3          cups organic fat-free milk

1          cup water

1 1/2    cups organic steel-cut oats

1/2       cup walnuts, finely chopped

1          teaspoon vanilla

1          teaspoon cardamom

1/4       teaspoon salt

1          teaspoon butter

2          cups fresh strawberries, sliced

1          cup plain nonfat Greek yogurt

Honey or maple syrup, if desired

1          (8-ounce) glass of milk, to serve with oatmeal squares


Mix together 3 cups of milk and water in medium saucepan. Heat over medium-high heat just until boiling.


Stir in steel-cut oats, reduce heat, and simmer for 30 minutes, until most liquid is absorbed and oats are thick.


Remove from heat and add in walnuts, vanilla, cardamom and salt, stirring until incorporated throughout.


Line a 13-by-9-inch baking sheet (slightly larger will also work) with parchment and spread oats into even layer. Allow to cool to room temperature and place in fridge overnight or for at least 4 hours.


When ready to eat, cut oats into squares.


Heat frying pan to medium-high heat. Add a bit of butter into pan. Cook oatmeal squares for 5 minutes on each side or until golden brown.


Top with strawberries, yogurt and drizzle of honey or maple syrup.


Serve with 8-ounce glass of milk.


Nutrition: 450 calories; 12 g fat; 2 g saturated fat; 10 mg cholesterol; 26 g protein; 61 g carbohydrates; 7 g fiber; 300 mg sodium; 560 mg calcium. Nutrition figures based on using fat-free milk, and include an 8-oz glass of milk served with oatmeal squares.


foodprime magazine
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