Ingredients:

• 4 cups water
• 1 cup steel-cuts oats
• 1/2 teaspoon ground cinnamon
• 1/2 cup plain soy milk
• 1/4 cup ground flax seed
• 1 large apple, peeled, cored and chopped
• 1/4 cup chopped walnuts, toasted if desired

Directions:

In a large saucepan bring water to a boil. Stir in oats and cinnamon. Reduce heat and cook 25 minutes. Stir in soy milk and flax seed and cook 5 more minutes. Serve topped with chopped apple and walnuts.

Serves 4

Nutrition In a Box:

Per 1 cup serving:

Food weight: 3.0

Calories: 290

Fat: 11 g (0 g EPA, 0 g DHA, 2 g ALA)

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 26 mg

Carbohydrate: 39 g

Dietary Fiber: 9 g

Sugars: 6 g

Protein: 11