Monday, February 15, 2010

Banana-Walnut Oatmeal

I was playing around to see if I could get more phyto-estrogens into my banana bread oatmeal recipe. Here's what I came up with. And it's yummy.

A delicious, filling breakfast packed with fiber and extra protein.


1 cup vanilla soymilk
2 tsp ground flax seed (optional)
1/8 tsp salt
1/4 tsp cinnamon
3 tbsp sugar
3/4 cup quick oats
2 bananas, peeled and mashed

1/4 cup ground walnuts
4 tsp sugar
1/4 tsp cinnamon


Bring soymilk to a boil in a medium saucepan over medium heat. While it is heating, add flax seed, salt, cinnamon, and 3 Tbsp sugar.

When mixture comes to a boil, add the oats. Reduce heat to low and cook for at least one minute. Add mashed bananas, and allow to reheat.

Mix topping from ground walnuts, 4 tsp sugar and cinnamon. Pour oatmeal into bowls, and sprinkle walnut mixture on top.

(For fewer calories, this could easily be split into three servings.)

Nutrition Facts: Makes two servings. Serving Size 315.1g, Calories 488, Total Fat 14.4g, Saturated Fat 1.3g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 199mg, Total Carbohydrates 82.8g, Dietary Fiber 8.7g, Sugars 45.7g, Protein 12.6g, Vitamin A 7%, Vitamin C 18%, Calcium 19%, Iron 16%

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