March is National Nutrition Month and since breakfast is the most important meal of the day, the recipe below will help start your day out right. A nutritious and satisfying breakfast food, oatmeal is simple, easy to prepare, and can supply the energy needed to tackle the challenges of the day.

Oatmeal is a great source of soluble fiber, which helps lower cholesterol and reduce the risk of heart disease. Because it is also a source of insoluble fiber, it keeps the digestive tract working properly.

Preparation: 10 minutes; Cook: 10 minutes

3 cups water
1 cup steel-cut oats
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1⁄8 teaspoon salt
1⁄8 teaspoon ground allspice
1/4 teaspoon ground black pepper
Dash ground cloves or nutmeg
3 cups fat-free milk
Ground cloves or nutmeg (optional)

1. In a 2-quart saucepan combine the water, steel-cut oats, brown sugar, cinnamon, salt, allspice, and cloves.

2. Bring to boiling; reduce heat. Simmer, uncovered, for 10 to 15 minutes or until desired doneness and consistency, stirring occasionally. Serve with milk. Sprinkle with additional cloves if desired. Recipe makes six 1/2-cup servings.

Note: Steel-cut oats, which are larger than ordinary rolled oats, take longer to cook because they're cut into pieces rather than being rolled.

Nutrition Facts Per Serving: 157 calories, 2 g total fat, 2 mg cholesterol, 103 mg sodium, 26 g carbohydrates, 3 g dietary fiber, 9 g protein.

March is National Nutrition Month and since breakfast is the most important meal of the day, the recipe below will help start your day out right. A nutritious and satisfying breakfast food, oatmeal is simple, easy to prepare, and can supply the energy needed to tackle the challenges of the day.