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Energizer Breakfast Bowl

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0% would make this recipe again

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
570 calories/serving
  • Can be done in advance
  • Very easy
  • Nuts & Peanuts Free
  • 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
2 tsp pumpkin seeds 5 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 sunflower seed butter 16 g

Method

  1. Portion out the oats to each jar of about 1 cup (250ml) volume. Pour in the milk, pumpkin seeds, 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 sunflower seed 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

570

Fat

21 g

32 %

Saturated 5.4 g
+ Trans 0.2 g

28 %

Cholesterol

10 mg

Sodium

120 mg

5 %

Carbohydrate

70 g

23 %

Fibre

10 g

39 %

Sugars

32 g

Protein

28 g

Vitamin A

13 %

Vitamin C

15 %

Calcium

43 %

Iron

22 %

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 : ½ 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, Iron, Niacin, Selenium
Excellent source of  :
Calcium, Fibre, Folacin, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Zinc
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 2 ½
Other Foods ½

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Reviews (0 with rating only ) 0% would make this recipe again
Recipe tailored to the needs of sports enthusiasts and active families