Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 443 | |
|---|---|---|
| Total Fat | 9.5 g | |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 3.0 g | |
| Monounsaturated Fat | 4.0 g | |
| Cholesterol | 3 mg | |
| Sodium | 68 mg | |
| Total Carbohydrate | 74 g | |
| Dietary Fiber | 10 g | |
| Sugars | 21 g | |
| Protein | 18 g | |
Dietary Exchanges
3 starch, 1 fat-free milk, 1 fruit
Ingredients
Servings 4
-
2 1/2 cups fat-free milk -
1 tablespoon honey -
1 teaspoon vanilla extract -
3 1/2 cups uncooked oatmeal (not instant or quick-cooking) -
2 medium bananas, peeled, halved lengthwise, and sliced crosswise -
1/4 cup chopped unsalted pecans or walnuts
Directions
Tip: Click on step to mark as complete.
-
In a large, resealable container or bowl, stir together the milk, honey, and vanilla. Stir in the oatmeal. Cover and refrigerator overnight. -
Remove the oatmeal from the refrigerator. Spoon it into bowls. Top each serving with the bananas and pecans.
Cooking Tip: Prefer oatmeal with a thick consistency? If so, add another heap of oatmeal. Prefer it looser? Add a few more splashes of milk.
Tip: To ripen green bananas, remove any plastic wrapping and store them at room temperature until ripe. Store ripe bananas in the refrigerator; their peel will darken, but the fruit will remain fresh. Peel and freeze overripe bananas to use in smoothies or baking.
Tip: Baking raw, dry oats for 1 hour at 250˚F will destroy any bacteria that may cause a foodborne illness.
Cooking in Color
This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.
