Breakfast "Brian"

Oatmeal, milk, banana, almonds, cranberries, maple syrup

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450 calories/serving

Ingredients

1 serving Oatmeal
1 tsp maple syrup [optional] 5 mL
1/2 tbsp dried cranberries 4 g
3 tbsp almonds, or walnuts, chopped 26 g
1 cup milk, skimmed, 0%, rice, or soy, for the granola 250 mL
1 bananas, small 150 g

Method

     
  1. Cook the oatmeal, then stir in the syrup (optional), cranberries, and almond. Add the almond or rice milk.
  2.  
  3. Serve with the banana and apple juice.

Nutrition Facts Table

per 1 serving (380 g)

Amount

% Daily Value

Calories

450

Fat

15 g

24 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

10 mg

Sodium

120 mg

5 %

Carbohydrate

64 g

21 %

Fibre

8 g

31 %

Sugars

29 g

Net Carbs

56 g

Protein

20 g

Vitamin A

17 %

Vitamin C

14 %

Calcium

36 %

Iron

18 %

Claims

This recipe is :
Excellent source of  :
Calcium, Fibre, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E
Good source of  :
Copper, Folacin, Iron, Niacin, Pantothenic Acid, Vitamin A, Zinc
Source of  :
Vitamin C
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 1 ½
Milk and Alternatives 1
Fats 3
Other Foods ½

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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