Dairy-Free, Gluten-Free, Nut-Free, Vegan
SERVES 2
PREP TIME: 5 MINUTES / COOK TIME: 10 MINUTES
A bowl of hot oats will start your day off right with a health-supporting combination of ingredients. Packed with fiber as well as flavor, this comforting meal can be enjoyed year-round by substituting frozen or canned peaches (in their own juice or no sugar added) for the fresh peaches.
2 cups unsweetened soy milk
1 cup rolled oats
½ peeled frozen medium banana
1 cup chopped peeled fresh peaches
Bioactive ingredients:
soy milk, oats, peach
1.
In a medium saucepan, combine the milk and oats. Bring to a boil over medium-high heat.
2.
Add the banana.
3.
Reduce the heat to low. Simmer for 3 to 5 minutes, or until the oats have thickened and the banana is soft.
4.
Using a potato masher or a fork, mix the banana into the oats until fully incorporated.
5.
Add the peaches, then stir to combine. Remove from the heat. Serve hot.
Per Serving:
Calories: 342; Total fat: 6g; Saturated fat: 1g; Protein: 16g; Total carbohydrates: 59g; Fiber: 8g; Sugar: 16g; Cholesterol: 0g
VARIATION:
Add chopped walnuts, flaxseed, or both for a boost to all five defense systems plus anti-inflammatory omega-3 essential fatty acids and more protein. For added sweetness, use a whole banana instead of half.