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.

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

Ingredients

1/3 cup oats, organic, gluten-free, not instant type 30 g
2/3 cup soy beverage, unsweetened, fortified 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 soy yogurt 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 soy beverage, 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

37 %

Saturated 2.7 g
+ Trans 0 g

14 %

Cholesterol

0 mg

Sodium

120 mg

5 %

Carbohydrate

79 g

26 %

Fibre

11 g

44 %

Sugars

27 g

Net Carbs

68 g

Protein

21 g

Vitamin A

8 %

Vitamin C

43 %

Calcium

55 %

Iron

34 %
More info

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, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D
Good source of  :
Niacin, Pantothenic Acid, Vitamin C, Vitamin E, Zinc
Source of  :
Omega-3, Vitamin A, Vitamin K
Low  :
Saturated Fat, Sodium
Free  :
Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 1 ½
Fats 3 ½
Other Foods ½
More info
Check out our Meal Plans for Type 2 Diabetes

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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

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