No-Cook Banana-Nuts Oatmeal

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0% would make this recipe again

Since oatmeal only needs 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
310 calories/serving

Ingredients

1/4 cup rolled oats 26 g
1/2 cup soy beverage, unsweetened, fortified 125 mL
1 tbsp walnuts 6 g
1/2 tbsp maple syrup 8 mL
2 tsp chia seeds [optional] 7 g
1 bananas, small, or other seasonal fruit, cut into pieces 150 g

Method

  1. Add 1/4-cup oats (not instant type) to each jar of about 1 cup (250ml) volume. Pour in the sou beverage, nuts, syrop 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, toss and enjoy.

Observations

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

Nutrition Facts Table

per 1 serving (260 g)

Amount

% Daily Value

Calories

310

Fat

8 g

13 %

Saturated 1.1 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

53 g

18 %

Fibre

5 g

21 %

Sugars

19 g

Net Carbs

48 g

Protein

11 g

Vitamin A

6 %

Vitamin C

14 %

Calcium

17 %

Iron

21 %
More info

Claims

This recipe is :
Excellent source of  :
Magnesium, Manganese, Potassium, Vitamin B12, Vitamin B2, Vitamin B6
Good source of  :
Calcium, Copper, Fibre, Folacin, Iron, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin D, Vitamin E
Source of  :
Niacin, Vitamin A, Vitamin C, Vitamin K, Zinc
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 1 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

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