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A Nutty Oatmeal Recipe to Start the Day

by Karla Heintz (Subscribe to Karla Heintz's posts)
Jan 20th 2010 10:00AM

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Filed under: Mealtime

When you were a youngster your parents may have referred to this hot dish as "porridge," which did not sound too appealing. It was white, it was creamy and it was plain naked. Now with all the conveniences of flavours all around us, it is easy to turn this old family tradition of porridge into something not just tasty, but appealing to the eye and a little nutty.

Any fruit is a great addition to the fibre-packed large flake oatmeal. Bananas (as included in this recipe) are packed with potassium, and the touch of walnuts adds some extra omega-3 fat that all our bodies (and dry skin) need. If you are looking at upping the calcium content for your family, sprinkle some sesame seeds on top as they are a great plant source of calcium, next to broccoli.

Nutty Oatmeal
Prep Time: 5 Minutes
Cook Time: 10-15 Minutes
Serves: 5 (about 3/4 cup each)

2 cups low fat (or fat free) milk
2 cups water
2 cups large flake oatmeal
1/2 tsp cinnamon
2 ripe bananas, mashed (or mashed from frozen)
2 tbsp honey (raw honey is best)
2 tbsp chopped walnuts (or other nuts)

  • Combine the milk and water in a medium-sized saucepan and bring to a boil.
  • Add the oatmeal and cinnamon. Stir well, and cook until oatmeal begins to get creamy, or about 5-7 minutes.
  • Add the mashed bananas, honey and nuts and stir well. Cook for an additional 5 minutes, until all oatmeal appears cooked and soft.
  • Divide between bowls evenly.
Tip: Instead of bananas, a homemade applesauce tastes great (with skins included) and you can substitute about 1.5 cups of it instead of the 2 mashed bananas. If you want to throw some unsulfered, dried raisins or cranberries, add about 2 tsp per serving on top.

1 serving: 287 Calories, 6.1g fat, 10.9g protein, 49g carbohydrates, 18.5g sugar, 4.7g fibre, 152mg calcium, 48mg sodium, 492mg potassium

Karla Heintz, B.Sc., is a nutrition educator and author of Picky? Not Me, Mom! A Parents' Guide to Children's Nutrition. Visit her website for more information on family health.

Tags: breakfast recipe, BreakfastRecipe, healthy breakfast, healthy oatmeal, healthy recipes, HealthyBreakfast, HealthyOatmeal, HealthyRecipes, oatmeal, oatmeal recipe, OatmealRecipe, recipe, recipes

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