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DASH-Friendly Apple Cinnamon Oatmeal

Nutrition (per serving): Calories: 290 kcal | Protein: 8 g | Carbohydrates: 52 g | Fat: 6 g | Fiber: 7 g | Sodium: 60 mg
Print Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 2 bowls
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup rolled oats
  • 2 cups unsweetened almond milk or low-fat milk
  • 1 medium apple chopped
  • 1 teaspoon ground cinnamon
  • 1 tablespoon ground flaxseed optional, for extra fiber
  • 1 tablespoon chopped walnuts optional topping
  • 1 teaspoon honey or maple syrup optional, for sweetness

Equipment

  • Saucepan
  • Wooden Spoon
  • Measuring Cups and Spoons
  • Knife and cutting board

Method
 

  1. In a medium saucepan, bring almond milk to a gentle simmer over medium heat.
  2. Stir in oats, chopped apple, and cinnamon. Reduce heat to low and cook for 8–10 minutes, stirring occasionally, until oats are tender and creamy.
  3. Remove from heat and stir in ground flaxseed.
  4. Divide into bowls and top with walnuts and a drizzle of honey or maple syrup if desired.

Notes

  • DASH-friendly: whole grains, fruit, and fiber help support heart health and blood pressure.
  • For creamier texture, replace half the almond milk with low-fat yogurt.
  • Try pears or berries instead of apples for variety.
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