Energizer Breakfast Bowl

Energizer Breakfast Bowl

Since oats only need to be soaked for a while, it can be made ahead and kept in the fridge, until the next breakfast.

1 serving
Preparation 5 min
Standing 4 h

580 calories per serving 


Ingredients

5 tbsp rolled oats, not instant type   30 g
2/3 cup milk, partly skimmed, 2%   170 mL
2 tbsp walnuts   12 g
1/2 tbsp maple syrup   8 mL
1 tbsp chia seeds   12 g
1 bananas, small, or other seasonal fruit , cut into pieces   150 g
1/2 cup Greek yogurt, plain, 2% M.F.   130 g
1 tbsp almond butter   16 g

Method

  1. Portion out the oats to each jar of about 1 cup (250ml) volume. Pour in the milk, nuts, syrup and chia seeds, which will thicken the oatmeal.
  2. Close the lid and shake to combine. Open and top up the jar with the banana pieces. Close the lid again and keep in the refrigerator for at least 4 hours.
  3. When ready to serve, mix in yogurt and almond butter. Enjoy.

Remarks

This oatmeal in a jar can be stored 2 days in the refrigerator.

Nutrition Facts Table

Nutrition Facts

per 1 serving (460g)

Amount

% DV*

* DV = Daily Value

Calories

580

Fat

24 g

37 %

Saturated 5 g
+ Trans 0.2 g

28 %

Cholesterol

15 mg

Sodium

120 mg

5 %

Carbohydrate

70 g

23 %

Fibre

10 g

42 %

Sugars

32 g

Protein

27 g

Vitamin A

15 %

Vitamin C

15 %

Calcium

45 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: serving
Milk and Alternatives: serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Trans Fat
Low :
Cholesterol, Saturated Fat, Sodium
Source of :
Omega-3, Vitamin A, Vitamin C
Good source of :
Copper, Folacin, Iron, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Zinc
Excellent source of :
Calcium, Fibre, Magnesium, Manganese, Phosphorus, Potassium, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Rice/Grain | Breakfasts | Artery-healthy | Halal | Heart-healthy | High Calcium | High Fibre | High Iron | High Vitamin D | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Source of Omega-3 | Vegetarian | No Cook

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