ROLLED OATS WITH AMARANTH SEEDS, MAPLE SYRUP AND APPLE

Photo

Credit Andrew Scrivani for The New York Times

Grated apple adds a fresh, zesty dimension to just about any bowl of hot (or cold) cereal. The little amaranth seeds contribute protein, lysine and calcium to this mix. They will soften overnight, but they retain texture, which is one of the things I like about the combo.

Total time: 5 minutes, plus overnight soaking

Yield: 1 generous serving

1/3 cup rolled oats

1 tablespoon amaranth seeds

Generous pinch of salt, or to taste

1 tablespoon golden raisins

1 teaspoon maple syrup, more for drizzling

1/4 apple

Milk and/or chopped toasted walnuts or almonds, for topping (optional)

1. Stir together oats, amaranth seeds, salt and raisins in a medium-size microwave-proof bowl. Bring 2/3 cup water to a boil and pour over mixture. Add maple syrup and stir together, then cover bowl with a plate and leave it out on the counter overnight. (You can refrigerate if you prefer.)

2. In the morning, place bowl (still covered by the plate) in the microwave and cook for 2 minutes on 100 percent power. Remove from the microwave and very carefully remove plate from top of bowl. (Bowl will be hot, and steam will rise from cereal.) Stir the mixture. If it is not yet thick, cover again and return to microwave. Cook 1 to 2 minutes longer, until the mixture is no longer watery.

3. Transfer to a serving dish. Coarsely grate apple over cereal and stir in. Drizzle on more maple syrup and, if desired, add a little milk, and walnuts or almonds.

Note: To cook on the stovetop, use a small saucepan rather than a bowl in Step 1. In the morning, heat the oatmeal in the pot over medium heat, and when it begins to simmer, stir until thick. This process should take only about 5 minutes.

Nutritional information per serving: 223 calories; 3 grams fat; 1 gram saturated fat; 1 gram polyunsaturated fat; 1 gram monounsaturated fat; 0 milligrams cholesterol; 45 grams carbohydrates; 5 grams dietary fiber; 9 milligrams sodium (does not include salt to taste); 7 grams protein

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”