Energizer Breakfast Bowl

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Since oats only need 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
590 calories/serving
  • Can be done in advance
  • Very easy
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

5 tbsp rolled oats, not instant type 30 g
2/3 cup milk, partly skimmed, 2% 170 mL
1 tbsp walnuts 6 g
1/2 tbsp maple syrup 8 mL
1 tbsp chia seeds 10 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 14 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

per 1 serving (460g)

Amount

% Daily Value

Calories

590

Fat

24 g

37 %

Saturated 5.4 g
+ Trans 0.2 g

28 %

Cholesterol

10 mg

Sodium

120 mg

5 %

Carbohydrate

70 g

23 %

Fibre

11 g

42 %

Sugars

32 g

Protein

27 g

Vitamin A

13 %

Vitamin C

15 %

Calcium

46 %

Iron

17 %

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 : 1 ¼ servings
Meat and Alternatives : ¾ serving

Claims

This recipe is :
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, Zinc
Excellent source of  :
Calcium, Fibre, Magnesium, Manganese, Phosphorus, Potassium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

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

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