The poster child for a healthy breakfast? A bowl of oatmeal.

TAMMY LJUNGBLAD/Kansas City Star

For firm texture and rich flavor, try baking oatmeal. Then add yogurt and pecans for a flavor boost.

Research shows that the soluble fiber in oatmeal eaten as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease: a 1 ½-cup serving of cooked whole-grain oats provides 3 grams of soluble fiber. Of course, kids just want to know how it tastes.

This Warm Baked Autumn Oatmeal, made with old-fashioned rolled oats, takes more time to cook than instant oatmeal, but the texture is firmer and the flavor rich and nutty without added salt.

Milk adds calcium and egg substitute adds protein. Dried fruit gives a bit of sweetness along with vitamins and minerals. Add a few high-flavor flourishes such as yogurt and nuts.

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Preheat oven to 350 F. Spray an 8x8-inch baking dish with nonstick spray coating. Set aside.

Place water in medium saucepan and bring to a boil. Stir in oats and simmer, uncovered, for 5 minutes, stirring occasionally.

In a small bowl, whisk together milk and egg substitute; set aside.

Add brown sugar, baking powder, cinnamon, nutmeg and salt to oats. Stir well. Blend in milk mixture and dried fruit bits. Pour into prepared dish.

Bake, uncovered, 30 to 35 minutes or until center is just set. Allow to cool 15 to 25 minutes before serving. Spoon into individual serving dishes. If desired, dollop each with about a tablespoon of nonfat vanilla yogurt, then sprinkle with chopped, toasted pecans. Makes 6 servings.

PER SERVING (no yogurt or pecans): Calories 105 (10% fat) Fat 1 g (No sat) Cholesterol 1 mg Sodium 218 mg Fiber 2 g Carbohydrates 19 g Protein 5 g

SOURCE: Recipe developed for Kansas City Star by home economists Kathryn Moore and Roxanne Wyss.