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 .
Nutrition Facts
Calories : 443
Total Fat : 9.7g
Saturated Fat : 1.4g
Trans Fat : 0.0g
Polyunsaturated Fat : 3.2g
Monounsaturated Fat : 4.2g
Cholesterol : 3mg
Sodium : 68mg
Total Carbohydrates : 74g
Dietary Fiber : 10g
Sugars : 21g
Protein : 18g