Banana-Walnut Oatmeal

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

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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

Makes: 2 servings, about 1 cup each

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  • 1 cup low-fat milk
  • 3/4 cup water
  • Pinch of salt
  • 1 cup quick-cooking oats
  • 1 very ripe banana, mashed
  • 1 tablespoon maple syrup
  • 1 tablespoon chopped walnuts


  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.


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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