Created By: Amanda Moriarty & Anna Michaelidis
Date: December 8, 2023
Introduction
Oatmeal, one of the oldest grains, can be traced back all the way to ancient China, as far as the year 7000 B.C! This cereal grain can be served hot or cold and with various toppings in order to fit anyones taste or nutritional needs. This oatmeal recipe includes bananas, chia seeds, blueberries, walnuts, and peanut butter which work together to create this nourishing and decadent meal.
Nutritional Benefits:
🩷 Oats have been proven to lower cholesterol and contain anti-diabetic effects
🩷 Walnuts have omega-3 fatty acids which support both brain and heart health
🩷 Blueberries are rich in antioxidants which reduce the risk of heart disease
Other Benefits:
🩷 This recipe can be modified to fit almost anyones taste and diet requirements
🩷 Oats are inexpensive and last up to two years in an air-tight container in a dry, cool place
🩷 Oats can be cooked on both the stovetop and microwave which makes them dorm friendly
Where To Begin
Ingredients Needed
In a saucepan, add 6 cups of water and bring the mixture to a boil. Once to a rolling boil, add 3 cups of dried oats to the pan and reduce the heat to medium.
Add 6 tablespoons of chia seeds to the saucepan and stir well. Let the oatmeal simmer for about 5 minutes, stirring occasionally. Once the oatmeal has thickened to your desired consistency, remove it from the heat.
Stir in 3 cups of frozen blueberries. Let the oatmeal sit for a minute or two to allow the blueberries to thaw and the flavors to mix together. Gather six servings of oatmeal into six bowls. Slice a banana for each bowl. For a touch of sweetness, sprinkle some brown sugar on top.
Finish it off with a dollop of peanut butter and a handful of crushed walnuts for some added crunch. Lastly, sprinkle on cinnamon for flavor. Enjoy!
Recipe
(serves 6)
Ingredients
🥣 3 Cups Dry Oats
🥣 6 Cups Water
🥣 6 Tbsp Dark Brown Sugar
🥣 6 Tbsp Chia Seeds
🥣 6 Small Bananas
🥣 6 Tbsp Chopped Walnuts
🥣 6 Tbsp Creamy Peanut Butter
🥣 3 Cups Unsweetened Frozen Blueberries
Instructions
1. Place water in medium sized pot and bring to a boil. Once the water has boiled add the oats and reduce the heat to medium.
2. Simmer uncovered and stir the oats occasionally for five minutes or until desire texture is achieved.
3. Place oatmeal in six bowls and add the brown sugar and chia seeds while oats are still hot; stir.
4. Add the banana, walnuts, and frozen blueberries to bowl. Add the peanut butter to the middle of the dish.
5. Serve while still hot and enjoy!
Nutrition Information (per serving)
Calories: 553.6 Fat: 19.6 g
Saturated Fat: 3 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 161.8 mg
Carbohydrates: 87.8 g
Dietary Fiber: 16.1 g
Sugar: 35.8 g
Protein: 13.8 g