| 7 | 8 | 302 |
| Ingredients | Minutes | Calories |
| Prep | Cook | Servings |
| 3 min | 5 min | 2 |
| 1 cup | Rolled oats, dry |
| 1 tsp | Pumpkin pie spice (or any combination of cinnamon, ginger, nutmeg, or cloves) |
| 1 cup | Applesauce, unsweetened (organic (apples are on the Dirty Dozen list)) |
| 1 cup | Water, filtered (or almond milk - coconut milk) |
| 2 tbsp | Walnuts (for topping) |
| 2 tbsp | Sunflower seeds (for topping) |
| 2 tbsp | Plain yogurt, 2-4% M.F. (for topping (unsweetened with live probiotics)) |
1. In medium pot combine 1 cup rolled oats with 1 teaspoon pumpkin pie spice. Stir in 1 cup unsweetened organic applesauce. Cover with 1 cup water and refrigerate overnight.
2. The next morning, heat gently, while stirring.
3. Top each serving with 1 tablespoon nuts, 1 tablespoon seeds, and 1 tablespoon unsweetened yogurt.
4. For more sweetness, stir in a teaspoonful of raw honey or pure maple syrup, or a spoonful of raisins.
5. Serve with 1/2 cup fresh fruit of your choice!
Oats
contain soluble fiber which may help to slow down the absorption of glucose in the bloodstream thereby reducing sugar spikes!
| Grain | 1.4 |
| Meat Alternative | 0.3 |
