2 tablespoons nonfat plain Greek yogurt

1 tablespoon toasted chopped pecans

2 teaspoons pure maple syrup

Bring water and salt to a boil in a small saucepan. Stir in oats, reduce heat to medium and cook, stirring occasionally, until most of the liquid is absorbed, about 5 minutes. Remove from heat, cover and let stand 2 to 3 minutes. Top with blueberries, yogurt, pecans and syrup.

Recipe notes: Overnight oats variation: Combine 1/2 cup old-fashioned rolled oats with 1/2 cup water and a pinch of salt in a jar or bowl. Cover and refrigerate overnight. In the morning, add toppings. Eat cold or heat up. Makes about 1 cup.

Steel-cut oats variation: Bring 1 cup water and a pinch of salt to a boil in a small saucepan. Add 1/3 cup steel-cut oats, reduce heat to a bare simmer, cover and cook, stirring occasionally, until most of the liquid is absorbed, 15 to 20 minutes. Remove from heat and let stand, covered, 2 to 3 minutes. Add toppings. Makes about 1 cup.

Recipe nutrition: Per serving: 291 calories; 8 g fat (1 g sat, 4 g mono); 1 mg cholesterol; 49 g carbohydrate; 9 g added sugars; 18 g total sugars; 9 g protein; 6 g fiber; 165 mg sodium; 298 mg potassium.

Nutrition bonus: Magnesium (32 percent daily value)

3 Carbohydrate Serving(s)

Exchanges: 2 starch, 1 fruit, 1/2 other carbohydrate, 1 fat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)