THE CREAMIEST STEEL CUT OATS with caramelized bananas | #WHOLEGRAINWEEK



Caramelized Banana Nut Oatmeal

Nutrition Highlights(per serving)

Calories250
Carbs40g
Protein7g
Nutrition Facts Servings: 1
Amount per serving  
Calories 250
% Daily Value*
Total Fat8g 10%
Saturated Fat 1g 5%
Cholesterol0mg 0%
Sodium10mg 0%
Total Carbohydrate40g 15%
Dietary Fiber 6g 21%
Total Sugars 8g  
Includes 0g Added Sugars 0%
Protein7g  
Vitamin D 0mcg 0%
Calcium 28mg 2%
Iron 2mg 11%
Potassium 389mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time10 min
Prep5 min, Cook5 min
Servings1

Adding more whole grains to your meals is a great way to improve your diet. Not only are whole grains proven to lower the risk of by lowering cholesterol, but they've also been shown to help with weight loss and lower blood pressure.

One of the most commonly consumed whole grains in America is oatmeal, and for good reason! Oats are easy to prepare, inexpensive, and a hot bowl makes a delicious breakfast.

There are so many ways to dress up your morning oatmeal so that it never gets boring. This recipe with caramelized bananas and walnuts feels extra special, but is actually easy to prepare. Simply cook banana slices in a non-stick skillet while your oats are cooking, and you've got a tasty breakfast that requires no added sugar. The sweetness from the caramelized bananas is plenty.

Walnuts add a nice crunch, a little protein, and heart-healthy omega-3s. The combination of oats, walnuts, and bananas is good for your heart and blood-pressure and it's a breakfast with staying power to get you through the morning to lunch without feeling hungry or deprived.

Ingredients

  • 1 cup water
  • 1/2 cup rolled oats
  • olive oil spray
  • 1/2 medium banana, sliced
  • 1 tablespoon walnut pieces
  • 1/8 - 1/4 teaspoon cinnamon, depending on taste

Preparation

  1. In a small saucepan, bring water to a boil. Stir in oats and reduce heat to low. Simmer until oats are cooked, 3 to 5 minutes.
  2. While oats are cooking, spray a small non-stick skillet with olive oil. Add sliced bananas in a single layer and cook over medium heat until caramelized, about 3 minutes per side.
  3. Spoon oatmeal into a bowl and top with caramelized bananas and walnuts. Sprinkle with cinnamon.

Ingredient Variations and Substitutions

You can use any kind of nuts, or leave them out, but keep in mind that walnuts provide heart-healthy omega-3s.

This recipe will also work with steel cut or quick-cooking oats, but stay away from instant oats, as they usually contain added sodium.

Cooking and Serving Tips

To make this recipe even easier, cook up a batch of oatmeal on a Sunday to keep in the refrigerator. That way it is already cooked and ready to go in the morning—you just have to add the bananas!

To increase the protein in this recipe, cook the oats in skim milk or soy milk instead of water, or add a dollop of Greek yogurt to the finished recipe.






Video: Quick Healthy Breakfast: Coconut Porridge with Caramelized Banana | Madeleine Shaw

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Date: 06.12.2018, 12:57 / Views: 83155