Here, mashed banana lends both sweetness and potassium, while walnuts add omega-3 fatty acids along with an appealing crunch to oatmeal.
From EatingWell: September/October 1996, The Essential EatingWell Cookbook (2004)
Yield: 2 servings, about 1 cup each
Active Time: 10 minutes
Total Time: 10 minutes
- 1 cup low-fat milk
- 1 cup water
- Pinch of salt
- 1 cup quick-cooking oats
- 1 very ripe banana, mashed
- 1 tablespoon maple syrup
- 1 tablespoon chopped walnuts
- Combine milk, water and salt in a medium saucepan; heat until almost boiling. Add oats and cook, stirring, until creamy, 1 to 2 minutes. Remove from the heat and stir in mashed banana and maple syrup. Divide between 2 bowls, sprinkle with walnuts and serve.
- Walnuts add omega-3 fatty acids along with an appealing crunch.
Nutrition Per serving:
306 calories; 7 g fat (1 g sat, 2 g mono); 8 mg cholesterol; 54 g carbohydrates; 11 g protein; 6 g fiber; 144 mg sodium; 392 mg potassium.
Nutrition Bonus: Magnesium (33% daily value), Calcium (19% dv).
3 Carbohydrate Serving
Exchanges: 2 starch, 1 fruit, 1/2 low-fat milk, 1/2 other carbohydrate, 1/2 fat