Oatmeal may not be quite as fast as cereal to prep, but studies show it'll keep you full longer [wysiwyg:citation:%3Ca%2Bhref%3D%22http%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpubmed%2F25612907%22%2Brel%3D%22%22%3EEffects%2Bof%2Boatmeal%2Band%2Bcorn%2Bflakes%2Bcereal%2Bbreakfasts%2Bon%2Bsatiety%2C%2Bgastric%2Bemptying%2C%2Bglucose%2C%2Band%2Bappetite-related%2Bhormones%3C%2Fa%3E.%2BGeliebter%2C%2BA.%2C%2BGrillot%2C%2BC.L.%2C%2BAviram-Friedman%2C%2BR.%2C%2Bet%2Bal.%2BAnnals%2Bof%2BNutrition%2Band%2BMetabolism%2C%2B2015%3B66(2-3)%3A93-103.][wysiwyg:citation:%3Ca%2Bhref%3D%22http%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpubmed%2F24024772%22%2Brel%3D%22%22%3EAcute%2Beffect%2Bof%2Boatmeal%2Bon%2Bsubjective%2Bmeasures%2Bof%2Bappetite%2Band%2Bsatiety%2Bcompared%2Bto%2Ba%2Bready-to-eat%2Bbreakfast%2Bcereal%3A%2Ba%2Brandomized%2Bcrossover%2Btrial%3C%2Fa%3E.%2BRebello%2C%2BC.J.%2C%2BJohnson%2BW.D.%2C%2BMartin%2C%2BC.K.%2C%2Bet%2Bal.%2BJournal%2Bof%2Bthe%2BAmerican%2BCollege%2Bof%2BNutrition%2C%2B2013%3B32(4)%3A272-9.]. This take on the Thanksgiving favorite has all those familiar, comforting flavors so you can enjoy a taste of the holiday any day of the year.
Recipe adapted from .
- 1/3 cup rolled oats
- 1 cup milk of choice
- 1/3 cup pumpkin puree
- 1/2 teaspoon pumpkin pie spice
- 1/2 teaspoon vanilla extract
- Pinch sea salt
- 1 tablespoon chopped pecans (optional)
- 1 tablespoon pure maple syrup (optional)
- Pinch cinnamon (optional)
- Calories 304
- Protein 12 g
- Carbs 41 g
- Fiber 6 g
- Sugars 16 g
- Sodium 404 mg
- Fat 11 g
- Saturated 5 g
- In a pot over medium heat, cook oats and milk until boiling.
- Turn heat to medium-low and add pumpkin. Stir for 5 to 7 minutes.
- Add spices and vanilla, and stir frequently for another 5 to 7 minutes.
- Pour into a bowl and add toppings as desired.