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Oats Nutrition Information, Health Benefits, and Uses | Nutrition Stripped
Eat Well Mar. 7. 2013
Breakfast

Goji Banana Mango Oats

Mar. 7. 2013
Breakfast
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

Goji Banana Mango Oats is my recipe tribute to National Cereal Day, Nutrition Stripped style. Leave the processed cereals on the shelves and lets praise real “cereals” like oatmeal. This recipe is full of nourishing and fiber rich fruits such as mango, banana, and goji berries. Oatmeal is one of my absolute favorite grains to use as it’s so versatile to add into your diet; hot or cold cereal, cookies, pancakes, pie crusts, protein bars or “globes”, breads, crackers, granola, etc. (all homemade of course)!

This is one of my favorite go-to recipes for a quick and refueling breakfast especially after a hard workout, since it’s full of carbohydrates (both simple and complex) to refuel and help repair those muscles, grrr. You can tweak the recipe to make it a little more low-carb friendly by simply taking out or decreasing the amount of fruit, but I strongly suggest you try this one out first, it’s delicious! It reminds me of the tropics with the sweet flavors from the banana and refreshing mango, the slight tartness and chewiness from the goji berries, mixed with classic warm vanilla and cinnamon; it truly is the perfect flavor and texture combination to start the day (especially when your surroundings are not quite feelin’ like the tropics).

 

Nutrient breakdown of GOJI BANANA MANGO OATS |

  • Antioxidants and anti-inflammatory properties (especially from the cinnamon)
  • Healthy fats (from the pumpkin seeds and coconut, which are optional toppings)
  • Fiber
  • Vitamin A, B1, B6, C, D (from the almond milk)
  • All essential amino acids (especially from the little red guys- Goji’s!)
  • Protein
  • Iron
  • Potassium
  • Magnesium
  • Manganese
  • Calcium
  • Zinc

What is your favorite breakfast “cereal”? What about your favorite way to make oatmeal? Comment below, I’d love to hear your recipes!

Happy cereal-spoonin’ day,

McKel

 

The Recipe

Serves 1

Print

Ingredients:

1/2 cup dry rolled oats [gluten free]

1/2-1 cup of unsweetened vanilla almond milk (to desired consistency)

1 banana

1/4 cup of fresh mango

1/4 cup of goji berries

large dash of cinnamon

1/4 teaspoon of vanilla extract

Garnish: sprinkle of unsweetened shredded coconut, dried banana chips, pumpkin seeds, etc.

Directions:

Step 1

*Can make this hot or cold!
For COLD: Soak oatmeal overnight in the almond milk (I keep this bowl in the refrigerator).

For HOT: Soak the oatmeal overnight in the almond milk.

Step 2

For COLD: Blend or mash the banana until creamy and add into the oatmeal (creates a nice creamy texture).

For HOT: Blend or mash the banana until creamy and add into oatmeal.

Step 3

For HOT: Pour into a small saucepan and lightly heat to a small simmer.

Step 4

For HOT: Add in remaining ingredients.

Step 5

For HOT: Let the mixture heat through (about 5-10 minutes on medium-low heat).

Step 6

FOR HOT: Serve in a bowl. Add on the additional toppings and enjoy!

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