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Banana-Walnut Oatmeal

:  September/October 1996, The Essential EatingWell Cookbook (2004)

Your rating: None Average: 4.3 (40 votes)

Here, mashed banana lends both sweetness and potassium, while walnuts add omega-3 fatty acids along with an appealing crunch to oatmeal.


Banana-Walnut Oatmeal Recipe

Makes: 2 servings, about 1 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. 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.

Tips & Notes

  • 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).

Carbohydrate Servings: 3

Exchanges: 2 starch, 1 fruit, 1/2 low-fat milk, 1/2 other carbohydrate, 1/2 fat


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Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Vegetarian
Cooking for 2
Everyday favorites
Kid-friendly
Type of Dish
Main dish, Other
Main dish, vegetarian
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
15 minutes or less
Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
High fiber
Servings
2
Meal/Course
Breakfast
Brunch
Season
Spring
Summer
Fall
Winter
Publication
The Essential EatingWell Cookbook (2004)
September/October 1996
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