Walnut Oatmeal with raisins

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Preparation : 5 min Cooking : 10 min
570 calories/serving

Ingredients

1/2 cup rolled oats 45 g
1 cup milk, lactose-free 250 mL
1/2 cup lactose-free yogurt 130 g
1 1/2 tbsp walnuts 9 g
1 tbsp flax seeds, ground 10 g
2 tsp brown sugar 8 g
1 tsp ground cinnamon 3 g
1 1/2 tbsp raisins 16 g

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 (480 g)

Amount

% Daily Value

Calories

570

Fat

20 g

30 %

Saturated 5.4 g
+ Trans 0.1 g

28 %

Cholesterol

20 mg

Sodium

210 mg

9 %

Carbohydrate

76 g

25 %

Fibre

10 g

41 %

Sugars

34 g

Net Carbs

66 g

Protein

26 g

Vitamin A

14 %

Vitamin C

4 %

Calcium

57 %

Iron

30 %
More info

Claims

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

DIABETES Exchange

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

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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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