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The recipes in this category constitute a good source of fiber (at least 3g of fiber per serving). Fiber from a diet rich in grains, fruits and vegetables helps keep things moving through the digestive tract. Experts recommend eating at least 25 to 30 grams of fiber a day from a variety of grains, fruits and vegetables to help support a healthy digestive system. A serving of oats provides 4 grams of fiber. See nutritionals below for fat content.

  • 1/2 Cup(s) Quaker® Oats (quick or old fashioned, uncooked)
  • 1 Cup(s) water
  • 2 Tablespoon(s) fresh orange juice
  • 3 Tablespoon(s) chopped dates
  • 1/2 Teaspoon(s) orange zest
  • 1/4 Teaspoon(s) ground cardamom
  • 1/4 Teaspoon(s) ground cinnamon
  • 1 Tablespoon(s) plain nonfat yogurt, Greek or traditional
  • 2 Teaspoon(s) chopped pistachios, toasted if desired

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Cooking Instructions

In medium saucepan, bring water and orange juice to a boil. Stir in oats, dates, orange zest, cardamom and cinnamon. Cook uncovered over medium heat, 1 minute for Quick Oats, 5 minutes for Old Fashioned Oats, stirring occasionally. Top with yogurt and pistachios.


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