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Walnut Oatmeal with raisins

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Preparation : 5 min Cooking : 10 min
580 calories/serving
  • Can be done in advance
  • Very easy
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy
  • Bone-healthy

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

per 1 Serving (470g)

Amount

% 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

17 %

Vitamin C

3 %

Calcium

52 %

Iron

31 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 2 ¼ servings
Milk and Alternatives : 1 ¾ servings
Meat and Alternatives : ½ serving

Claims

This recipe is :
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, Bone-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 1
Milk and Alternatives 1
Fats 2 ½
Other Foods ½

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