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No-Cook Banana-Nuts Oatmeal

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

Preparation : 5 min Standing : 4 h
300 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Bone-healthy

Ingredients

1/4 cup rolled oats 26 g
1/2 cup almond beverage, unsweetened, fortified 125 mL
2 tbsp walnuts 12 g
1/2 tbsp maple syrup 8 mL
1 bananas, small, cut into pieces 150 g
2 tsp chia seeds [optional] 7 g

Method

  1. Add 1/4-cup oats (not instant type) to each jar of about 1 cup (250ml) volume. Pour in the milk, nuts, syrop 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, toss and enjoy.

Remarks

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

Nutrition Facts Table

per 1 Serving (260g)

Amount

% Daily Value

Calories

300

Fat

10 g

15 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

100 mg

4 %

Carbohydrate

51 g

17 %

Fibre

8 g

31 %

Sugars

19 g

Protein

7 g

Vitamin A

6 %

Vitamin C

14 %

Calcium

31 %

Iron

13 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 1 ¼ servings
Milk and Alternatives : ½ serving
Meat and Alternatives : ¼ serving

Claims

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

DIABETES Exchange

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

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