Energizer Breakfast Bowl

5 Reviews
100% 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.

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Preparation : 5 min Standing : 4 h
590 calories/serving

Ingredients

1/3 cup 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 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 almond butter 16 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.

Observations

This oatmeal in a jar can be stored 2 days in the refrigerator.

Nutrition Facts Table

per 1 serving (470 g)

Amount

% Daily Value

Calories

590

Fat

24 g

38 %

Saturated 5.5 g
+ Trans 0.2 g

28 %

Cholesterol

10 mg

Sodium

130 mg

5 %

Carbohydrate

70 g

23 %

Fibre

11 g

42 %

Sugars

32 g

Net Carbs

59 g

Protein

28 g

Vitamin A

13 %

Vitamin C

15 %

Calcium

46 %

Iron

17 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

5 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

Top Reviews

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givande
march 07, 2022 | I would make this recipe again

This recipe is awesome. Instead of serving cold, I heated the milk and oats in a microwave for 2 minutes, stirring halfway, then I added the rest of the ingredients. I used quick oats because it is what I had on hand.

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