Beth Scheelk, WIC Supervisor for the Outagamie County Public Health WIC program stops by to kick off our first ever Food Focus segment! January’s foods are egg and oatmeal, and in addition to sharing the nutrition benefits of each, Beth provides a delicious recipe for you to try at home.
Pumpkin Baked Oatmeal
From: https://www.wellplated.com/pumpkin-baked-oatmeal/
Yield: 1 (9×9) pan Prep Time: 25 mins Cook Time: 45 mins Total Time: 1 hr 15 mins
Healthy Pumpkin Baked Oatmeal with maple syrup, cranberries, and pecans. No sugar! Super filling and absolutely delicious!
Ingredients
- 1/2 cup pecan halves — walnuts are delicious too!
- 1 15-ounce can pumpkin puree (NOT pumpkin pie filling)
- 1/3 cup pure maple syrup
- 2 large eggs
- 1 teaspoon pure vanilla extract
- 1 1/2 teaspoons pumpkin pie spice
- 1/8 teaspoon allspice
- 1/2 teaspoon kosher salt
- 3/4 teaspoon baking powder
- 1 1/2 cups nonfat milk — unsweetened almond milk, or milk of choice
- 2 1/2 cups old-fashioned oats
- 1/4 cup dried cranberries or golden raisins — or 1/4 cup dark chocolate chips—or go wild and add both!
- Optional — for serving: nonfat Greek yogurt, peanut butter, banana slices, an extra drizzle of maple syrup, or all of the above
Instructions
- Place a rack in the center of your oven and preheat the oven to 375 degrees F. Lightly coat a 9×9-inch baking pan with nonstick spray. Spread the pecans onto an ungreased baking sheet. Bake in the oven until the pecans are fragrant and toasted, about 8 to 10 minutes. Do not walk away towards the end of the cook time to ensure the pecans do not burn. Immediately transfer to a cutting board. Let cool, then chop and set aside.
- In a large mixing bowl, whisk together the pumpkin puree, maple syrup, eggs, vanilla, pumpkin pie spice, allspice, salt, and baking powder until smooth. Whisk in the milk. Fold in the oats, then the chopped pecans, cranberries, and any other desired mix-ins.
- Pour the pumpkin mixture into the prepared dish and smooth the top. Bake in the preheated oven for 40 to 50 minutes, or until the center is no longer damp and feels firm to the touch and the edges are light golden brown. Remove from the oven and let cool 5 minutes. Enjoy hot, with your desired toppings.
- Store leftovers in the refrigerator for up to 1 week. Rewarm gently in the microwave with a splash of milk to keep it from drying out, then add any extra toppings. You can also portion it into slices of desired size and freeze, tightly wrapped in plastic then foil, for up to 3 months. I also have a habit of eating squares of this pumpkin baked oatmeal cold out of the refrigerator (but warm is probably optimal!).
Nutrition Information
Amount per serving (1 (of 9)) — Calories: 205, Fat: 7g, Saturated Fat: 1g, Cholesterol: 42mg, Carbohydrates: 32g, Fiber: 4g, Sugar: 13g, Protein: 6g
Spicy Bean Breakfast Burrito:
- 1-2 scrambled eggs (can added peppers, onions or other veggies),
- ¼ cooked rice, quinoa, shredded or diced potatoes (optional),
- ½ cup black beans,
- salsa,
- cheese(optional),
- Whole wheat tortillas
- Top with cheese salsa, avocado, sour cream.
- Add little oil to pan to slightly cook veggies. Can add bean, rice, quinoa, or potatoes to warm. Transfer to bowl.
- Scramble 1-2 eggs in pan, once cooked thoroughly add veggies, beans and other ingredients together.
- Put salsa, cheese then egg/veggie mix in the center of the tortilla. Wrap like a burrito.
- Top with more salsa, cheese, avocado, or sour cream, as desired, optional and enjoy.
- Or Wrap burrito in foil to enjoy on the go, freeze for later (warm in 350º oven for 10-15 min).
(360 cal, 7g fiber, 40g carbs, 13g pro)
Modified from: https://www.eggnutritioncenter.org/recipe/spicy-black-bean-breakfast-burrito
References:
Egg Nutrition Center: www.eggnutritioncenter.org
Academy of Nutrition and Dietetics: www.eatright.org;
