Nutrition per serving may change if servings are adjusted.
1 cup low-fat milk
¾ 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.
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.
304 calories;7.0 g fat(2.0 g sat); 6.0 g fiber; 54.0 g carbohydrates; 10.0 g protein; 41.0 mcg folate; 6 mg cholesterol; 20.0 g sugars; 6.0 g added sugars; 278.0 IU vitamin A; 5.0 mg vitamin C; 173.0 mg calcium; 2.0 mg iron; 132 mg sodium; 576.0 mg potassium
Carbohydrate Servings: 3½
Exchanges: 2 starch, 1 fruit, ½ low-fat milk, ½ other carbohydrate, ½ fat