Banana-Walnut Oatmeal
Here, mashed banana lends both sweetness and potassium, while walnuts add omega-3 fatty acids along with an appealing crunch to oatmeal. Source: EatingWell Magazine, September/October 1996
Ingredients
Directions
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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.
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Tips
Walnuts add omega-3 fatty acids along with an appealing crunch.
People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.
Nutrition Facts
Per Serving:
304 calories; 6.8 g total fat; 1.6 g saturated fat; 6 mg cholesterol; 132 mg sodium. 576 mg potassium; 53.8 g carbohydrates; 5.8 g fiber; 20 g sugar; 10.3 g protein; 278 IU vitamin a iu; 5 mg vitamin c; 41 mcg folate; 173 mg calcium; 2 mg iron; 146 mg magnesium; 6 g added sugar;
Exchanges:
2 starch, 1 fruit, 1/2 low-fat milk, 1/2 other carbohydrate, 1/2 fat
