Walnut Oatmeal with raisins

Walnut Oatmeal with raisins

1 serving
Preparation 5 min
Cooking 10 min

580 calories per serving 


Ingredients

1/2 cup rolled oats   45 g
1 cup milk, partly skimmed, 2%   250 mL
1/2 cup Greek yogurt, plain, 2% M.F.   130 g
3 tbsp walnuts   20 g
1 tbsp flax seeds, ground   10 g
2 tsp brown sugar   8 g
1 tsp ground cinnamon   3 g
1 1/2 tbsp raisins   16 g

Method

  1. Put the oats and milk in a saucepan. Bring it all to a boil, stirring, then remove from heat, cover and let sit for about 5 or 7 min, so that there will be some 'chew' to it. Alternatively, cook in the microwave 2 min, making sure not to let it boil over.
  2. Mix in the yogourt, to give the oats a creamy texture and serve with toppings.

Nutrition Facts Table

Nutrition Facts

per 1 serving (470g)

Amount

% DV*

* DV = Daily Value

Calories

580

Fat

21 g

32 %

Saturated 6 g
+ Trans 0.2 g

31 %

Cholesterol

20 mg

Sodium

160 mg

7 %

Carbohydrate

74 g

25 %

Fibre

11 g

44 %

Sugars

35 g

Protein

30 g

Vitamin A

15 %

Vitamin C

4 %

Calcium

50 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: servings
Milk and Alternatives: serving
Meat and Alternatives: ½ serving

More info

Claims

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

More info


This recipe is in the following categories: Rice/Grain | Breakfasts | Artery-healthy | Bone-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

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