Banana Walnut Oatmeal (Gluten free, refined sugar free, vegan, low FODMAP)

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The Green Machine has adapted this delicious and super simple porridge recipe, originally by skating tomato.
Made in a matter of minutes, this oatmeal delivers a good dose of complex carbohydrates and healthy fats, naturally sweetened by the banana, which also gives the porridge a wonderfully creamy texture.

For optimum nutritional benefits, use the following where possible:

Organic ingredients
Activated nuts
Milks with no added sugar, unpasteurised if available
Jumbo oats instead of instant. Jumbo oats are less processed and will keep you feeling fuller for longer
Use gluten-free oats if you are coeliac or suffer from wheat intolerance

Bananas are a great source of nutrients and are particularly high in potassium however, they are high in sugar. Whilst bananas are much more nutritionally beneficial than processed forms of sugar, the fact it is natural doesn’t make a difference once in the body. It will still have the same effect as consuming too much refined sugar. Thats why at The Green Machine, we make sure we don’t go over our RDA of sugars, even if they’re from a natural source. A medium banana contains around 15g of sugar. Thats the equivalent to nearly 4 teaspoons, which is already 3/4 of your recommend daily allowance, according to the World Health Organization. Thats why we only use half a banana here, so freeze the other half to use in a smoothie another time.

Serves 1
Time: 10 Minutes (without soaking the oats. As an option for an even creamier version, put the oats and coconut milk in a bowl in the fridge, leaving to soak overnight.)

Ingredients

50g Oats
1/2 Medium banana (approx 7″ long), chopped (freeze the other half and add to smoothies)
1 tbsp/10g Walnuts or pecans
220ml Dairy-free milk. Try almond, hemp, oat or homemade coconut milk
1/2 tsp Cinnamon powder

1 tsp Chia Seeds (Optional)

Method

Mix the oats, milk, cinnamon powder and 1/4 of the chopped banana in a saucepan on a low-medium heat.

Simmer for 8 minutes, stirring every minute or so.

When the mixture thickens, remove from heat and put into a bowl to serve.

Stir well before topping with the nuts, chia seeds and the other 1/4 of the banana.

Done!

See more recipes from skating tomato here and show them some love via their Instagram, Facebook and Twitter.

 

 

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