Overnight Oatmeal

72 Ratings

Makes: 2 Servings

Total Cost: $$$$

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

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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 will display when nutrient data is unavailable

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

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

Nutrients will display if the data is available

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

MyPlate Food Groups

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

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.

10/10/16