Fall into a warm bowl of oatmeal this autumn. Packed with fiber, vitamins and minerals, these whole grains can help you lose weight, lower your cholesterol and reduce your risk of heart disease.

For a fun new way to eat your oats, try these three delicious recipes from Nancy Waldeck, a chef at Cancer Wellness at Piedmont.

Ginger-spiced granola

Ingredients:

• 3 cups rolled oats
(regular oats – not quick cooking)
• ¼ cup pumpkin seeds
• ¼ cup sesame seeds

• ¼ cup chopped walnuts
• ¼ cup chopped almonds
• 1.5 teaspoons cinnamon

• ¼ teaspoon mace and cardamom

• ¼ cup maple syrup

• ¼  cup orange juice
• Zest of 1 orange
• ½ cup of dried fruit, chopped if in large pieces
• 2 tablespoons finely chopped crystallized ginger


Preheat the oven to 300 degrees. In a large bowl, combine all dry ingredients except dried fruit and ginger. Drizzle in the maple syrup and stir well. Add the orange juice and zest, stirring to coat all the ingredients.

Spread the mix out onto a parchment paper-lined baking sheet and bake for about 30 minutes. Stir and check the granola every 10 minutes so nothing burns.

Remove from the oven, add the dried fruit and cool completely. Store in an airtight container. Enjoy!

Take-along applesauce parfaits

Ingredients:

• 1 cup unsweetened applesauce
• 1 cup plain, vanilla or honey Greek yogurt
• 1 cup ginger spiced granola (recipe above)
• ½ cup chopped toasted pecans, almonds or walnuts
• ½ cup dried cranberries (low-sugar if possible)
• 4 mason jars or plastic containers

Layer one-quarter of the yogurt, then granola and top with applesauce in each of four mason jars or plastic containers. Top with nuts and cranberries and place lids on top. Keeps in the fridge for three or four days.

Nutty fruit granola bars

• 1 cup raw almonds
• 1 cup raw pecans
• 3 cups oatmeal, divided
• ¼ cup whole-wheat flour
• 1.5 cups chopped dried fruit
• 4 large eggs
• ½ cup dark brown sugar
• ¼ cup coconut oil
• 1.5 teaspoons cinnamon
• ½ teaspoon allspice
• ½ teaspoon sea salt
• 2 teaspoons vanilla extract

Preheat the oven to 350 degrees. Line a 9-by-13-inch pan with foil, allowing it to overhang from the sides. Coat with non-stick cooking spray.

Place the nuts and one cup of oatmeal on a large baking sheet with sides. Bake for 10 minutes or until toasted, stirring once. Chop finely in a food processor.

Place the flour and 2 cups of the oatmeal in the processor and pulse until smooth. Combine with the dates, nuts and the remaining cup of whole oatmeal.

Whisk together the eggs, brown sugar, oil, cinnamon, allspice, salt, and vanilla extract in a large bowl. Stir in the oatmeal-almond mixture until well mixed. Spray your fingers with nonstick spray and pat the batter into the prepared pan.

Bake for 30 minutes or until golden brown. Cool on a rack for an hour. Using the foil as handles, remove from the pan. Cut into bars with a serrated knife. To store for the week, wrap the bars individually in plastic wrap and keep them in the refrigerator. Bon Appétit!

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