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EatSmarter exclusive recipe

Oats, Walnuts and Fruit

with Cottage Cheese and Maple
5
Average: 5 (1 vote)
(1 vote)
Oats, Walnuts and Fruit

Oats, Walnuts and Fruit - Rich flavor provides a strong start to the day

Health Score:
Health Score
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
415
calories
Calories
0
Print

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie415 kcal(20 %)
Protein18 g(18 %)
Fat14 g(12 %)
Carbohydrates52 g(35 %)
Sugar added5 g(20 %)
Roughage6.5 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin4.6 mg(38 %)
Vitamin B₆0.3 mg(21 %)
Folate46 μg(15 %)
Pantothenic acid1.2 mg(20 %)
Biotin18.5 μg(41 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C31 mg(33 %)
Potassium518 mg(13 %)
Calcium165 mg(17 %)
Magnesium92 mg(31 %)
Iron3.1 mg(21 %)
Iodine21 μg(11 %)
Zinc2.7 mg(34 %)
Saturated fatty acids3.4 g
Uric acid61 mg
Cholesterol12 mg
Development of this recipe:

Ingredients

for
4
Ingredients
½
5 ounces
rolled Oats
2 ounces
½ cup
2 ounces
3 tablespoons
11 ounces
5 ounces
ground Cinnamon
2
Preparation

Kitchen utensils

1 Small skillet, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Wooden spoon, 1 Citrus juicer, 1 Plate, 1 Fork, 1 Small bowl

Preparation steps

1.
Oats, Walnuts and Fruit preparation step 1

Squeeze juice from lemon. Mix together the oats, dried cranberries, apple juice and 2 tablespoons lemon juice in a bowl and let soak for about 1 hour.

2.
Oats, Walnuts and Fruit preparation step 2

Chop walnuts coarsely and lightly toast in a dry skillet over medium heat. Place nuts on a plate to cool.

3.
Oats, Walnuts and Fruit preparation step 3

In a bowl, combine the maple syrup, cream cheese, and yogurt. Stir to combine. Add cinnamon to taste.

4.
Oats, Walnuts and Fruit preparation step 4

Rinse and dry pears. Remove core and cut pear into thin sticks.

5.
Oats, Walnuts and Fruit preparation step 5

Mix all ingredients together and serve in bowls. You can also top with berries, bananas or tropical fruits, depending on the season, and garnish with mint.