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Recipes

Oats to go, high in fiber and protein

Preparation

5 minutes

Cooking

2 minutes

Total

7 minutes

Portion(s)

4 portions

Ingredients

Base

  • 325 mL (1 1/3 cups) large flake oats
  • 180 mL (3/4 cup) textured vegetable protein (TVP)
  • 125 mL (1/2 cup) unsalted pumpkin seeds
  • 125 mL (1/2 cup) ground flax seeds

Optional additions

  • 30 mL (2 tablespoons) dried fruit
  • 15 mL (1 tablespoon) cocoa powder
  • 2 mL (1/2 teaspoon) cinnamon

For the assembly

  • 125 mL (1/2 cup) unsweetened soy beverage or milk + 15 mL (1 tbsp.) to be added after cooking
  • 15 mL (1 tablespoon) maple syrup  (optional)
  • 125 mL (1/2 cup) fresh fruit  (optional)
  • 15 mL (1 tablespoon) nut butter  (optional)

Preparation

  1. In 4 airtight containers, distribute the base ingredients: Each serving contains 80 mL (1/3 cup) rolled oats, 45 mL (3 tbsp.) PVT, and 30 mL (2 tbsp.) each of ground pumpkin seeds and flax seeds. If desired, add dried fruit, cocoa powder and/or cinnamon. Save for later use.
  2. To serve, add soy beverage and maple syrup, if desired. Mix well. (See Tip)
  3. Microwave for 2 to 3 minutes depending on desired texture.
  4. For a creamy texture, add 30 mL (1 tbsp.) of soy beverage and mix. Garnish with fresh fruit and nut butter if desired.

Tip: At this stage, you can also let the mixture sit overnight in the refrigerator to create an "overnight" oatmeal to be enjoyed cold.

Nutritional value (per serving, without adds-in)
Calories 394 kcal
Fat 19 g
Carbohydrates 33 g
Fibre 12 g
Protein 26 g
Sodium 27 mg

The dry mix can be stored for 3 months in an airtight container at room temperature. Prepared oatmeal can be stored for 3 days in the refrigerator.

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