Maple Banana Oatmeal

DSC_0429DSC_0436Oatmeal has been a staple breakfast food for my family for a long time. However, it has only been within the last few years that I have come to appreciate the health benefits oats have as well as how many different ways there are to enjoy them. I often make this recipe or variations of it for a post workout second breakfast or snack.I recent substituted the mashed banana for roasted acorn squash and enjoyed it immensely!


Here are a few other oatmeal recipe ideas to help you mix up your morning routine:

Recipe Analysis (per serving)

Calories (kcal) 295.3
Fat (g) 7.7
Saturated Fat (g) 1.0
Sodium (mg) 54.6
Potassium (mg) 486.7
Carbohydrate (g) 47.3
Fibre (g) 5.2
Sugar (g) 15.6
Protein (g) 11.2


Maple Banana Oatmeal

Makes 4 servings


1 1/2 cups rolled oats or porridge mixture

1 cup water

2 cups skim milk or unsweetened soy milk

1 ripe banana (or 1/2 – 1 cup of another mashed fruit or vegetable – apples, pears, squash, etc)

2 tbsp pure maple syrup

1/2 tsp cinnamon

1/4 cup toasted walnuts, chopped (or other nuts/seeds)


  1. In a medium sized pot, combine the oats, milk and water. Bring to a boil over medium heat.
  2. Once boiling, stir well, cover and reduce heat. Cook according to package directions, stirring occasionally (different types of oats/porridge mixtures have different cooking times).
  3. In a bowl, mix together banana, maple syrup and cinnamon until smooth.
  4. Add banana mixture to oatmeal and stir well to combine. Cook another 3-4 minutes.
  5. Top each serving with toasted walnuts.


Recipe adapted from Moosewood Restaurant Cooking for Health