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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.

Source: EatingWell Magazine, September/October 1996


Recipe Summary

10 mins


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

304 calories; protein 10.3g; carbohydrates 53.8g; dietary fiber 5.8g; sugars 20.4g; fat 6.8g; saturated fat 1.6g; cholesterol 6.1mg; vitamin a iu 277.6IU; vitamin c 5.2mg; folate 41mcg; calcium 172.8mg; iron 2.1mg; magnesium 146.4mg; potassium 575.9mg; sodium 131.8mg; thiamin 0.3mg; added sugar 6g.

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