Walnut Oatmeal with raisins

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Ingredients

??? rolled oats ???
??? soy beverage, unsweetened, fortified ???
??? soy yogurt ???
??? walnuts ???
??? flax seeds, ground ???
??? brown sugar ???
??? ground cinnamon ???
??? raisins ???

Method

  1. Put the oats and milk in a saucepan. Bring it all to a boil, stirring, then remove from heat, cover and let sit for about 5 or 7 min, so that there will be some 'chew' to it. Alternatively, cook in the microwave 2 min, making sure not to let it boil over.
  2. Mix in the yogourt, to give the oats a creamy texture and serve with toppings.

Nutrition Facts Table

per 1 serving (470 g)

Amount

% Daily Value

Calories

590

Fat

20 g

31 %

Saturated 2.5 g
+ Trans 0 g

12 %

Cholesterol

0 mg

Sodium

160 mg

7 %

Carbohydrate

82 g

27 %

Fibre

12 g

48 %

Sugars

26 g

Net Carbs

70 g

Protein

25 g

Vitamin A

10 %

Vitamin C

31 %

Calcium

62 %

Iron

54 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Bone-healthy, Bone-healthy, Heart-healthy
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E
Good source of  :
Vitamin C, Zinc
Source of  :
Omega-3, Vitamin A, Vitamin K
Low  :
Saturated Fat, Sodium
Free  :
Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 1
Fats 2 ½
Other Foods ½
More info
Check out our Meal Plans for Type 2 Diabetes

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0 Reviews (0 with rating only) 0% would make this recipe again
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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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