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
580 calories/serving

Ingredients

1/3 cup rolled oats, not instant type 30 g
2/3 cup milk, lactose-free 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 lactose-free 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 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

580

Fat

24 g

37 %

Saturated 5.3 g
+ Trans 0.1 g

27 %

Cholesterol

20 mg

Sodium

160 mg

7 %

Carbohydrate

73 g

24 %

Fibre

10 g

39 %

Sugars

32 g

Net Carbs

63 g

Protein

22 g

Vitamin A

11 %

Vitamin C

16 %

Calcium

49 %

Iron

17 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Bone-healthy, Bone-healthy, Heart-healthy
Excellent source of  :
Calcium, Fibre, Magnesium, Manganese, Phosphorus, Potassium, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D
Good source of  :
Copper, Folacin, Iron, Niacin, Pantothenic Acid, Selenium, Vitamin B1, 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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  • 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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