Preparation:

1. In medium saucepan, bring milk to a gentle boil (watch carefully). Stir in oats, cardamom, cinnamon, nutmeg and salt. Cook 5 minutes over medium heat, stirring occasionally.

2. Stir in figs. Continue cooking 2 to 3 minutes or until figs are soft and oats are desired consistency; stir occasionally.

3. Serve topped with yogurt, honey and pistachios.

Nutrition Facts (per serving): 330 calories, 7g fat, 1g sat fat, 5mg chol, 250mg sodium, 56g total carb, 6g fiber, 24g sugar, 16g protein, 35% DV calcium, 30% DV vitamin D, 2% DV vitamin C, 10% DV vitamin A, 20% DV potassium, 10% DV iron, 20% DV thiamin, 20% DV magnesium, 33g whole grains.

Preparation:

1. Preheat oven to 375°F

2. In large bowl stir together oats, milk, egg whites, mustard, salt and black pepper. Let stand 10 minutes or until most of liquid is absorbed.

3. Add 1/2 cup cheese, spinach, red pepper and onion to oat mixture. Stir to combine well.

4. Spray 12 medium muffin cups with nonstick cooking spray. Portion equal amounts of oat mixture into each cup. Top with remaining 2 tablespoons cheese.

5. Bake 20 to 25 minutes or until firm. (Cups can be broiled 1 to 2 minutes if browner top is desired.) Let stand 5 minutes before serving. Leftovers can be stored in refrigerator up to 2 days, or frozen up to one month. Reheat in microwave oven on HIGH, 30 to 40 seconds or until heated through.

Nutrition Facts (per serving): 230 calories, 6g fat, 3g sat fat, 10mg chol, 250mg sodium, 35g total carb, 4g fiber, 5g sugar, 13g protein, 25% DV calcium, 10% DV vitamin D, 4% DV vitamin C, 15% DV vitamin A, 10% DV potassium, 10% DV iron, 15% DV thiamin, 15% DV magnesium, 44g whole grains.