Walnut Oatmeal with raisins

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

Ingredients

1/2 cup rolled oats 45 g
1 cup soy beverage, unsweetened, fortified 250 mL
1/2 cup soy yogurt 130 g
1 1/2 tbsp walnuts 9 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

590

Fat

20 g

31 %

Saturated 2.5 g
+ Trans 0 g

12 %

Cholesterol

0 mg

Sodium

160 mg

7 %

Carbohydrate

82 g

27 %

Fibre

12 g

48 %

Sugars

26 g

Net Carbs

70 g

Protein

25 g

Vitamin A

10 %

Vitamin C

31 %

Calcium

62 %

Iron

54 %

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

DIABETES Exchange

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

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