Oatmeal with Apples and Dates

Our dietitians' favourite

A complete and delicious breakfast to warm you up on chilly mornings. Large flake oats take longer to cook, but they have a better texture compared to quick oats.

  • Prep: 10 min
  • Cooking: 15 min
  • Refrigeration: 8 h
Yields 4 Servings
oatmeal with apples and dates

Ingredients

  • 1 1/2 cups (375 mL) large flake oats (oatmeal)
  • 2 tsp (10 mL) flaxseed ground
  • 2 1/2 cups (625 mL) milk
  • 3 1/2 cups (875 mL) water
  • 1/3 cup (80 mL) dried dates diced
  • 1/3 cup (80 mL) dried apples diced
  • 1 tsp (5 mL) ground cinnamon
  • 1/3 cup (80 mL) brown sugar
  • 3 tbsp (45 mL) slivered almonds toasted

Preparation

In a resealable container, combine the oats, flaxseed, milk and water. Refrigerate overnight. Early in the morning, pour the mixture into a saucepan and add the dried fruit and cinnamon. Cook on low for approximately 15 minutes while stirring often. Add brown sugar and serve with the slivered almonds.

Tips

Get a head start: Pre-soaking the ingredients the night before will shorten the cooking time for the large flake oats.

You can also prepare the dried fruit topping the night before and keep it in an airtight container at room temperature.

For a flavour twist: Replace the oats with large barley or Kamut® flakes. Replace the dates and apples with other dried fruit. Sprinkle with nutmeg.

Increase the fibre content: Add chia seeds. Replace the flaxseed with ground chia seeds.

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Nutrition

Nutritional Information

per serving
Energy: 433 Calories
Protein: 16 g
Carbohydrate: 73 g
Fat: 10 g
Fibre: 9 g
Sodium: 83 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 23 % / 251 mg
Magnesium: 58 %
Phosphorus: 44 %
Thiamin: 42 %
Vitamin B12: 40 %