2021 Heart Healthy Recipe Book 2 | Page 7

OVERNIGHT NO-COOK BANANA OATMEAL

For a weekday morning rush , you ’ ll be glad you prepared this breakfast recipe the evening before . Or let your child take the reins and mix the oatmeal together .

Servings : 4

Ingredients

• 2 1 / 2 cups skim milk

• 1 tablespoon honey

• 1 teaspoon vanilla extract

• 3 1 / 2 cups rolled oats ( not instant or quick-cooking )

• 2 bananas , halved lengthwise and sliced

• 1 / 4 cup chopped , unsalted pecans or walnuts

Directions

• In a large , re-sealable container or bowl , add milk , honey , and extract . Stir to combine , adding oats and stirring to combine . Seal or cover . Place in the refrigerator overnight .

• The next day , peel each banana . Halve each one lengthwise and slice . Divide sliced bananas and nuts over each oatmeal portion . Serve .

Quick Tips Cooking Tip : Experiment with the combination of oats-to-milk ratio . If you prefer oatmeal with a thicker consistency , use more oats . If you like a liquidy oatmeal , use more milk .

Keep it Healthy : Add a variety of goodies into the oatmeal the night before , such as dried fruit , unsweetened coconut , pumpkin seeds , flax seeds , chia seeds , etc . Chopped fresh fruit , such as bananas , turn brown if added the night before , so it ’ s best to top with fresh fruit just before eating .

Tip : Natural sweeteners , such as maple syrup or honey , will add a touch of sweetness as sugar substitutes . Even a small amount of fruit juice , such as orange juice , will work .

Tip : Baking raw , dry oats for 1 hour at 250⁰ F can help prevent foodborne illnesses .