Rolled oats are the star for this class. They are naturally sweet, crazy-versatile, they are inexpensive, and easy to prepare. They are a great source of B vitamins, and, surprisingly calcium, as well as protein, and of course, fiber. In fact, oats seems to have a special level of fiber---I think it was an Harvard article that likened oats to 'a garbage truck for your body---it hauls out the trash". A very good thing.