Whip up delicious oatmeal with apple and flaxseeds

What better way to start your day than with a comforting bowl of steaming oatmeal, especially one fragrant with spices and sweet with fruit? Here's a recipe for a hearty and delicious oatmeal that will keep you full until lunch.

• In one study, people who ate oatmeal for breakfast consumed one-third fewer calories at lunch than those who ate a sugared, flaked cereal.
• Dozens of studies have concluded that eating oatmeal five or six times a week can reduce your risk of developing type 2 diabetes by as much as 39 percent.
• Since oatmeal's a whole grain, starting your day with a bowl will make it easier to get your three recommended daily servings.

This easy breakfast takes 5 minutes to prepare, 10 to cook, and makes enough for 4 people. You'll need the following:

• 500 ml (2 cups) low-fat (1%) milk or vanilla soy milk
• 65 g (3/4 cup) old-fashioned rolled oats (not quick oats)
• 1 medium apple, peeled, cored, and chopped
• 50 g (1/3 cup) dried cranberries or raisins
• 2 ml (1/2 tsp) cinnamon
• 50 ml  (1/4 cup) whole flaxseeds, ground, or 75 ml (1/3 cup) flaxseed meal
• 50 ml (1/4 cup) nonfat plain or vanilla yogurt
• 50 ml (1/4 cup) maple syrup, warmed, or 30 g (2 tbsp) brown sugar

1. Combine the milk, rolled oats, apple, dried cranberries (or raisins), and cinnamon in a heavy medium pot. Bring to a simmer over medium-high heat, stirring almost constantly.
2. Reduce the heat to medium-low and cook, stirring often, until creamy and thickened (3 - 5 minutes).
3. Stir in the flaxseeds. Spoon the cereal into individual bowls and top each serving with a dollop of yogurt and a drizzle of maple syrup. One serving is 150 millilitres (2/3 cup). Leftovers can be kept covered in the refrigerator for up to two days. Reheat in the microwave.

Each serving contains the following nutrients:

• 282 Calories
• 10 g Protein
• 47 g Carbohydrates (6 g fibre)
• 7 g Total fat
• 1 g Saturated fat
• 8 mg Cholesterol
• 84 mg Sodium.

Oatmeal is a breakfast staple for a reason. It's tasty, healthy, and digests more slowly than other cereals, keeping you full longer and reducing spikes in blood sugar. Give this oatmeal recipe a shot and brighten up your breakfast.