• 3 oz Oatmeal
• 1 cup cottage cheese
• 1/2 apple or 1 cup strawberries,blueberries or a small nectarine
• sugar twin, cinnamon

This mixture becomes my all time favorite meal while I am dieting and for the majority of my clients also becomes their meal of choice.

I prefer the taste and tesxture of slow cooking oatmeal over quick oats, I prepare them on stove top in about 5 minutes, mix in your cottage cheese, apple and other ingredients to taste. For a little different taste try cooking your oatmeal with the apple and cinnamon. I just prefer the crunchiness of the apple.

530 calories Approximately: 370 cals of starches(4 servings)and 160 calories of protein(1 1/2 servings)

You "Oat" it to yourself to know all the benefits of Oatmeal

Oatmeal can be enjoyed in many forms, from a healthy breakfast option to crunchy biscuits, smoothies to soothing face masks. Renowned among some of the world’s top celebrities for its low glycaemic index benefits, it is worth being mindful of the numerous other benefits which have been reported on oats.

In fact, did you know?

1. Porridge is a 100% natural cereal, with no added sugar, salt or additives, and is natuarally low in calories, while still filling you up. Researchers have found that people who eat foods with a low glycaemic index (GI) like porridge, were less likely to binge on sugary snacks. Foods with a low GI rating release glucose into the body slowly and evenly, leaving you feeling fuller for longer.

2. Porridge is high in complex carbohydrates and soluble fibre, which means it releases energy slowly. A bowl of porridge should provide all the energy you need until lunchtime.

3. When blended with milk it makes an excellent source of calcium which is essential for good bone health and may help prevent osteoporosis.

4. It has been reported porridge oats can help boost the libido by helping to re-balance testosterone levels. (Testosterone is the hormone that drives sexual desire in both men and women).

5. Porridge may help cut the risk of developing non-insulin dependent diabetes by absorbing sugar from the gut and cutting the need for large quantities of insulin to be released.

6. As a food rich in soluble fibre, porridge can help in lowering blood cholesterol. High blood cholesterol is when fat builds up in the arteries, reducing blood flow to the heart.

7. High-fibre foods such as porridge can help prevent constipation by increasing the movement of food through the digestive tract. This increased bowl action provides a good environment for benefical bacteria in the gut to ferment while also lowering levels of bacteria that can be harmful.

8. Porridge is a good source of vitamin B6 which promotes the brain chemical serotonin. High levels of serotonin are associated with feelings of well being and also contribute to relaxation and restful sleep.

9. Through clinical studies, observation of long-lived societies and chemical analysis of foods and the substances they contain, a variety of foods including oats have been identified as "superfoods".

10. Oats are also renowned for their skin-soothing qualities - a handful of oats tied in muslin (or an old pair of tights) and added to a bath may help sooth eczema, burns and scalds.

Issued on behalf of the Oat Millers of Ireland
Date: 15th April 2005