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Overnight Oatmeal

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Overnight Oatmeal
En Español

Fivestar Rating
(80 votes)
Recipe Total Cost
  • 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 oatmeal
  • 2 1/2 cups water
  • 1/2 cup dried fruit (raisins, cranberries or apricots)
  • 1/4 cup walnuts, lightly chopped (or pecans)

Directions

1. Put all ingredients in a cooking pot and cover. Let sit overnight in refrigerator.

2. In the morning, put on a stove burner and cook on medium heat until simmering, then turn on low and heat for 10-15 minutes more or less depending on type of oats, quick (5 mins), regular, or steel cut.

3. 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 333
Total Fat 13 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 27 mg
Carbohydrates 50 g
Dietary Fiber 7 g
Total Sugars 17 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 57 mg
Iron 3 mg
Potassium 470 mg
N/A - data is not available
Nutrients Amount
Total Calories 333
Total Fat 13 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 8 g
Linoleic Acid 7 g
α-Linolenic Acid 1.4 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 50 g
Dietary Fiber 7 g
Total Sugars 17 g
Added Sugars included 0 g
Protein 8 g
Minerals
Calcium 57 mg
Potassium 470 mg
Sodium 27 mg
Copper 526 mcg
Iron 3 mg
Magnesium 96 mg
Phosphorus 239 mg
Selenium 13 mcg
Zinc 3 mg
Vitamins
Vitamin A 19 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mcg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 13 mcg
Folate 29 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 26 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/2 cups
Grains
2 ounces
Protein Foods
1 ounces

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You could just soak the oatmeal overnight with the dried fruit and then add the walnuts and fresh fruit in the morning instead of cooking it. It saves time and preserves vital nutrients in the dried fruit.