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Since oats only need to be soaked for a while, it can be made ahead and kept in the fridge, until the next breakfast.
1/3 cup | rolled oats, not instant type | 30 g | |
2/3 cup | milk, lactose-free | 170 mL | |
1 tbsp | walnuts | 6 g | |
1/2 tbsp | maple syrup | 8 mL | |
1 tbsp | chia seeds | 12 g | |
1 | bananas, small, or other seasonal fruit, cut into pieces | 150 g | |
1/2 cup | lactose-free yogurt | 130 g | |
1 tbsp | almond butter | 16 g |
This oatmeal in a jar can be stored 2 days in the refrigerator.
per 1 serving (470 g)
Amount % Daily Value |
Calories 580 |
Fat 24 g 37 % |
Saturated
5.3 g
27 % |
Cholesterol 20 mg |
Sodium 160 mg 7 % |
Carbohydrate 73 g 24 % |
Fibre 10 g 39 % |
Sugars 32 g |
Net Carbs 63 g |
Protein 22 g |
Vitamin A 11 % |
Vitamin C 16 % |
Calcium 49 % |
Iron 17 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Fruits | 1 ½ |
Milk and Alternatives | ½ |
Fats | 3 ½ |
Other Foods | ½ |