Fall Back, Feel Better | Banana & Flax Morning Oats

There’s something especially comforting about starting the day with a warm bowl of oatmeal. Simple, satisfying, and easy to prepare, whole rolled oats provide fiber—including beta-glucan—along with important vitamins, minerals, and beneficial plant compounds.

This recipe gets an extra nutritional boost from ground flaxseed, which provides fiber and plant-based omega-3 fatty acids, while almonds or pecans add satisfying crunch, healthy fats, and protein. A ripe banana brings natural sweetness and creamy texture, and a touch of cinnamon or cardamom makes the whole kitchen smell wonderful.

Make it your own with fresh blueberries, chia seeds, or whatever fruits and nuts you have on hand. It’s a nourishing breakfast that makes getting out of bed on a cool morning a little easier.

Ingredients
½ cup whole rolled oats (not instant)
1 cup milk of your choice (unsweetened almond, soy, rice, cow)
1 small, very ripe banana
1 Tbs. ground flaxseeds
1 Tbs. dried, unsweetened coconut flakes
1 tsp. pure organic vanilla extract
¼ tsp. ground cinnamon or cardamom
2 Tbs. crushed almonds or pecans
1-2 tsp. of honey or maple syrup if desired for flavor

Procedure

1. Combine oats and milk in a medium saucepan and place over medium-high heat. Use a fork or masher to blend in the banana as the oats cook.

2. Bring the saucepan to a light boil, then simmer for 2-3 minutes until mixture becomes thick.

3. Add remaining ingredients and enjoy hot.

FoodTrients
B vitamins
Fiber
Omega-3 (alpha-linolenic acid)
Magnesium
Zinc