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Applesauce Oatmeal   Printer Version
Vegan — 3 Carb Choices
Updated 2013 — © 1997-Current

Easy to prepare. Just water, oatmeal, applesauce, raisins or Craisins and a bit of cinnamon. Add a tablespoon of brown sugar if if you want it sweeter.

Serves 2
Nutritional Information
Sodium Per Recipe:  13.7 mg
Sodium Per Serving: 4.559 5mg

Calories: 201.1
Protein: 4.693 g
Carbohydrate: 45.2 g
Dietary Fiber: 4.669 g
Total Sugars: 20.3 g
Total Fat: 2.031 g
Saturated Fat: .35 g
Monounsaturated Fat: .538 g
Polyunsaturated Fat: .67 g
Cholesterol: 0 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .038 g
Total Omega-6 FA: 0 g
Iron: 1.935 mg
Potassium: 339.9 mg
Sodium: 4.559 mg
Vitamin K: 2.709 mcg
Folic Acid: 0 mcg

  • 2 cups of water (trace)
  • 1 cup of unsalted Quick Quaker oats (about 80 grams) (2.4 4mg)
  • 1/2 cup golden raisins or cranberry raisins (9.9 mg)
  • 1/2 cup unsalted or homemade applesauce with sugar or Splenda (1.078 mg)
  • 1/2 teaspoon cinnamon (.299 mg

Over high heat, boil 2 cups of water in a small or medium sized saucepan.  Before reaching boil add in raisins and applesauce.  When water boils, add in 1 minute, zero sodium oatmeal.  (Quaker Oats is a good product for this cholesterol lowering breakfast).   Add in cinnamon now.  You may add more cinnamon if you want to.  Reduce 
heat to medium and stir for one minute.  Remove from heat and cover.  Set aside for about 3 to 5 minutes.  Serve hot.

If using raw oats instead of ground or instant, cook oats over medium heat for about 5 to 7 minutes.  Exchange raisins for dried cranberries for a very special flavor.

You can add a flavorful bite to your oatmeal by using a 1/2 cup of orange juice in place of 1/2 cup of the water.  Also, you can replace raisins with cranberry raisins.own.

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