Heart Warming Oatmeal with Fruit and Nuts

Take the chill off your morning with a hearty and delicious twist on regular oatmeal.

Preparation time: 10-15 minutes

¾ cup pink grapefruit juice

¾ cup water

¼ teaspoon ground cinnamon

1/8 teaspoon salt

2/3 cup old fashioned oats

1 tablespoon and 1 teaspoon brown sugar, firmly packed

2 seedless oranges or tangerines, sectioned, chopped

4 dates (2 tablespoons), chopped

1 tablespoon almonds, slivered

In a medium saucepan, combine grapefruit juice, water, cinnamon, and salt; bring to a boil over HIGH heat. Stir in the oats and reduce the heat to MEDIUM-LOW. Cook for 5 minutes, stirring occasionally; remove from heat. Cover the oatmeal and let stand for 8 minutes, or until desired consistency is reached (it will continue to thicken as it stands). Stir in brown sugar.  Spoon the oatmeal into bowls and top with oranges, dates and almonds.

Serves: 2

1 Cup of Fruit per Serving

Fruit and/or Veggie Color(s): Red, Orange

Nutrition Information per Serving: calories: 276, total fat: 3.8g, saturated fat: 0.4g, % calories from fat: 11%, % calories from saturated fat: 1%, protein: 6g, carbohydrates:  59g, cholesterol: 0mg, dietary fiber: 7g, sodium: 152mg

Each serving provides: An excellent source of vitamin C, magnesium and fiber and a good source of vitamin A, folate, calcium and potassium.

Recipe courtesy of Produce for Better Health Foundation (PBH).  This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Resolutions Come in All Sizes

As we perform the annual ritual of making New Year’s resolutions, the pledge to shed pounds will no doubt make the list again this year. But there’s a problem with New Year’s Resolutions; sometimes they are difficult to stick to, and sometimes, despite our best efforts, they fail.

There is an option which can prevent feelings of failure and disappointment yet still achieve weight loss results and better health in the process. This year don’t resolve to lose weight, resolve to eat healthy instead. Dieting is not the answer. Eating more of the things that are good for us and less of those that are not has always been and will always be a better and simpler solution.

Whether seeking to maintain your current weight or to lose a few pounds, adding more fruits & veggies each day is one resolution that you can make that will make a healthy difference in your life. Fruits and vegetables may help reduce the risk of obesity and many diseases, including heart disease, high blood pressure, diabetes, and some cancers. They are rich in vitamins, minerals and fiber that your body needs to feel healthy and energized.

Everyone can benefit from eating more fruits & veggies, even those who are already at their ideal weight. The good news is that increasing the amount of fruits and vegetables your family consumes is easy because they come in so many delicious forms and varieties!  Fresh, frozen, canned and dried fruits and vegetables, as well as 100 percent fruit and vegetable juices, each contribute to a balanced diet and a healthy lifestyle.

When it comes to maintaining a healthy weight, eating more fruits & veggies matters, so here are some tips to help you add more to your diet. At snack time, choose healthier foods instead of foods that are high in fat and calories. When shopping, buy more foods that offer higher vitamin, mineral and fiber content per calorie, like healthy fruits and vegetables, 100 percent fruit or vegetable juice, vegetable-based soups and salads, and avoid or limit foods that have few vitamins and minerals per calorie, such as chips, soda, ice cream, cookies, donuts and other sweets.

You don’t have to eliminate your favorite foods, just change the proportion in which you eat them: try more primavera over whole wheat pasta and less alfredo sauce over your usual pasta; more bean and vegetable soups instead of cream soups and chowders (or at least add vegetables to them); try apple crisp instead of apple pie.

Add a healthy fruit or vegetable side dish to your family’s main meal while decreasing the portion size of other foods that are high in calories and low in nutrients. This can have a significant impact on weight loss, as well as long-term health. Fruits and vegetables are high in fiber and water and that means they can help you feel full faster. This can help lower the number of calories you eat, because you stop eating sooner. Fill at least half of your plate with them at every meal.

Check out the handy BMI counter online at www.fruitsandveggiesmorematters.org to find out how close you are to your own, personal ideal weight, and don’t forget to get moving! Regular physical activity helps develop strong bones and muscles, promotes self-confidence and a positive self-image, and may reduce risk for health problems later in life. According to the 2005 Dietary Guidelines for Americans, regular physical activity may make it easier to control weight and manage stress.

More information about maintaining a healthy weight along with recipes and tips on adding more fruits and veggies to your families’ diet can be found on the Fruits & Veggies—More Matters website, www.fruitsandveggiesmorematters.org. Heart Warming Oatmeal with Fruit and Nuts is a delicious way to add fruit to breakfast, while Maple-Glazed Turnips makes a great seasonal side dish. Apple Chicken Stir-Fry is a way to get a veggie filled main dish to the table in record time.

Just remember that adding more fruits & veggies to your diet is a healthy resolution for a New You in the New Year!

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