Healthy oats with apricots and walnuts makes it fruity and crunchy. It's a perfect breakfast recipe.
Ingredients
 | water | 0.25 | cup |
 | rolled oats | 0.5 | cup |
 | milk | 1 | cup |
 | dried apricots halves, chopped | 6 | halves |
 | flax seeds | 1 | tbsp |
 | ground cinnamon | 0 | a pinch |
 | walnut, chopped | 1 | tbsp |
Directions
- In a small saucepan add water and place it over medium heat, get it to a boil. Add milk and cook until just heated.
- After about 2 mins, Add in the oats, apricots, flaxseeds and cinnamon. Stir them and let it come to a slow boil.
- Lower the heat to medium low, Stirring occasionally, until the oatmeal is thick enough. This should take about 5 mins.
- Remove the oatmeal from the heat and add the walnuts. Garnish with some more apricots and almonds on top. You can also serve it with some vanilla yogurt.
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Nutrition Facts
Serving Size 1
| Nutritional Facts Per Serving | ||
|---|---|---|
| Calories :442 kcal | ||
| Amount | ||
| Total Fat | 18 g | |
| Saturated Fat | 5 g | |
| Trans Fat | 0 g | |
| Cholesterol | 24 mg | |
| Sodium | 112 mg | |
| Total Carbohydrate | 56 g | |
| Dietary Fiber | 10 g | |
| Sugars | 22 g | |
| Protein | 17 g | |
| Vitamins | Amount |
|---|---|
| Vitamin A | 213.56 μg |
| Vitamin C | 10.74 mg |
| Vitamin B1 (Thiamin) | 0.42 mg |
| Vitamin B2 (Riboflavin) | 0.55 mg |
| Vitamin B12 | 1.10 μg |
| Folate Equiv | 41.19 μg |
| Vitamin B3 (Niacin) | 2.27 mg |
| Vitamin B6 | 0.22 mg |
| Vitamin D | 124.95 μg |
| Vitamin K | 5.20 μg |
| Vitamin E | 1.37 mg |
| Minerals | Amount |
|---|---|
| Calcium | 383.06 mg |
| Iron | 3.19 mg |
| Potassium | 813.13 mg |
| Magnesium | 135.94 mg |
| Phosphorus | 506.54 mg |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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