When the brisk winds of fall start to blow, there’s nothing better than hot cereal to start your day. Make sure you savor one that’s fiber-rich and low in sugar to give your nutrition a healthy boost, as well.

These recipes from The Reality Diet by Steven A. Schnur, M.D., fit the bill, and they’re flavorful.

The Apricot-Pecan Oatmeal provides crunch and fruit. The Orange Peanut Butter Oatmeal is a decidedly modern twist on an everyday favorite.

LEGEND:
VERY LOW FAT: Recipes with 10 gm of fat or less per serving.	LOW CHOLESTEROL: Recipes with 30 mg of cholesterol or less per serving.		LOW SODIUM: Recipes with 240 mg of sodium or less per serving.

Apricot-Pecan Oatmeal

1/2 c. old-fashioned rolled oatmeal
1 c. skim milk
12 dried apricot halves, chopped
Pinch of ground nutmeg
8 toasted pecan halves, chopped

In a medium saucepan over medium heat, combine all the ingredients except the pecans. Bring the mixture to a boil, cover, reduce heat to low, and simmer for about five minutes, stirring occasionally, until the oats are soft and the milk is absorbed. Spoon into a bowl and top with the pecans. Serves one.

Per Serving
Calories	370
Fat	10 gm
Calories from fat	24%
Cholesterol	5 mg
Sodium	150 mg
Carbohydrates	55 gm

Orange Peanut Butter Oatmeal

1/2 c. old-fashioned rolled oatmeal or other hot cereal with at least 2 gm fiber per 90-calorie serving
1 c. skim milk
1 T. natural peanut butter
1 large orange, sectioned and chopped

In a medium saucepan over medium heat, combine the milk and oatmeal. Bring the mixture to a boil, cover, reduce heat to low, and simmer for about five minutes, stirring occasionally, until the oats are soft and the milk is absorbed. Spoon into a bowl and top with the peanut butter and oranges. Serves one.

Per Serving
Calories	399
Fat	10.8 gm
Calories from fat	24%
Cholesterol	5 mg
Sodium	108 mg
Carbohydrates	59 gm

For more recipes, see The Reality Diet by Steven A. Schnur, M.D., Avery Books, 2007, $15.95.

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