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Overnight Oatmeal

Overnight Oatmeal in a bowl
Makes: 2 Servings

Overnight soaking cuts down on prep time in the morning, so you can enjoy a healthy and hearty, cooked breakfast, even after hitting the snooze button.

Ingredients

  • 1 cup dry oats
  • 2 1/2 cups water
  • 1/2 cup dried fruit (raisins, cranberries, or apricots)
  • 1/4 cup walnuts, lightly chopped (or pecans)

Directions

  1. Wash hands with soap and water.
  2. Put all ingredients in a cooking pot and cover. Let sit overnight in refrigerator.
  3. In the morning, put on a stove burner and cook on medium heat until simmering, then turn on low and heat for 10 to 15 minutes more or less depending on type of oats -- quick (5 minutes), regular, or steel cut.
  4. Serve warm with a little milk (or milk alternative), a drizzle of maple syrup, and a side of fresh fruit, if desired.

Notes

1/2 cup raisins and 1/4 cup walnuts used in nutrient analysis and costing.

Learn more about:

Source:

Lake Family Resource Center
Be-Fresh Program

Nutrition Information

Serving Size: 1/2 of recipe
Nutrients Amount
Total Calories 369
Total Fat 13 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 28 mg
Carbohydrates 61 g
Dietary Fiber 7 g
Total Sugars 27 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 60 mg
Iron 3 mg
Potassium 423 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 369
Total Fat 13 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 8 g
Linoleic Acid 7 g
α-Linolenic Acid 1.4 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 61 g
Dietary Fiber 7 g
Total Sugars 27 g
Added Sugars included 0 g
Protein 8 g
Minerals
Calcium 60 mg
Potassium 423 mg
Sodium 28 mg
Copper 1 mg
Iron 3 mg
Magnesium 92 mg
Phosphorus 242 mg
Selenium 13 mg
Zinc 2 mg
Vitamins
Vitamin A 10 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 mcg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 3 mcg
Folate 32 mcg
Thiamin 0.3 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 27 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruit 1/2 cups
Grains 1 1/2 ounces
Protein Foods 1 ounces
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