Rolled Oats With Amaranth Seeds, Maple Syrup and Apple

Makes 1 generous serving.

Note: This needs to soak overnight. Amaranth seeds can be found with other specialty grains, such as quinoa, in larger supermarkets and co-ops.

• 1/3 c. rolled oats

• 1 tbsp. amaranth seeds

• Generous pinch of salt, or to taste

• 1 tbsp. golden raisins

• 1 tsp. maple syrup, more for drizzling

• 1/4 apple

Milk and/or chopped toasted walnuts or almonds, for topping, optional


Stir together oats, amaranth seeds, salt and raisins in a medium-size microwave-proof bowl. Bring 2/3 cup water to a boil and pour over mixture. Add maple syrup and stir together, then cover bowl with a plate and leave it out on the counter overnight. (Or refrigerate if you prefer.)

In the morning, place bowl (still covered by the plate) in the microwave and cook for 2 minutes on 100 percent power. Remove from the microwave and very carefully remove plate from top of bowl. (Bowl will be hot, and steam will rise from cereal.) Stir the mixture. If it is not yet thick, cover again and return to microwave. Cook 1 to 2 minutes longer, until the mixture is no longer watery.

Transfer to a serving dish. Coarsely grate apple over cereal and stir in. Drizzle on more maple syrup and, if desired, add a little milk, and walnuts or almonds.

To cook on stovetop: Use a small saucepan rather than a bowl. In the morning, heat the oatmeal in the pot over medium heat, and when it begins to simmer, stir until thick, about 5 minutes.

Nutrition information per serving:

Calories 214 Fat 3 g Sodium 145 mg

Carbohydrates 44 g Saturated fat 0 g Calcium 47 mg

Protein 6 g Cholesterol 0 mg Dietary fiber 5 g

Diabetic exchanges per serving: 1 fruit, 2 bread/starch, ½ fat.