Packets of instant oatmeal can help you keep your sanity during hectic mornings, but their sky-high sugar levels are unappetizing. Instead, spoon up this DIY version of a classic instant oatmeal flavour that lets you still enjoy a warm breakfast in a flash but without the nutritional baggage. The addition of walnuts and flax provide heart-healthy fats.
Tip
To prepare in microwave, top 1/2 cup (125 mL) oat mixture with 2/3 cup (160 mL) water and microwave on high for about 1 minute.
Apple Cinnamon Instant Oatmeal
Ingredients
- 2 cups (500 mL) old-fashioned, large flake rolled oats
- 3 Tbsp (45 mL) turbinado sugar, coconut sugar, or maple sugar
- 2 tsp (10 mL) cinnamon
- 1/4 tsp (1 mL) salt
- 1 cup (250 mL) roughly chopped baked apple chips or freeze-dried apples
- 1/3 cup (80 mL) chopped walnuts
- 1/3 cup (80 mL) ground flaxseed
Nutrition
Per serving:
- calories229
- protein6g
- fat9g
- saturated fat1g
- trans fat0g
- carbohydrates35g
- sugars12g
- fibre6g
- sodium105mg
Directions
01
Preheat oven to 350 F (180 C). Spread oats on rimmed baking sheet and bake until they turn golden and smell toasted, about 10 minutes, stirring once halfway through cooking time. Be careful not to burn the oats. Remove from oven and let cool for a few minutes.
Combine 1 cup (250 mL) toasted oats, sugar, cinnamon, and salt in food processor. Pulse until mixture is a rough powder. Stir in remaining toasted oats, apple chips, walnuts, and flax.
Store oatmeal in large sealed glass jar or other container at room temperature for up to 2 weeks or in refrigerator for up to 2 months.
To make a bowl of oatmeal, place 1/2 cup (125 mL) oat mixture in bowl and top with 2/3 cup (160 mL) boiled water. Cover and let soak for 3 minutes before stirring and serving.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
