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Choc-peanut oats with dates

A delicious twist on a breaky classic

15 mins
8 ingredients
$0.47 / person
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Choc-peanut oats with dates

Gear

Ingredients

Serves = 2

  • 1 cup rolled oats
  • 1 cup water
  • 1 cup dairy or *non-dairy milk
  • ½ tsp vanilla essence
  • 8 whole pitted dates, chopped
  • 2 tsp of peanut butter (no added sugar & salt)
  • 1 tbsp cocoa powder
  • 2 tbsp walnuts, chopped

It’s this easy

For cooking on the stove:

  1. In a small saucepan, add the oats, cocoa, water, milk, vanilla, half of the dates, peanut butter, walnuts and mix.
  2. Cook it on a steady simmer for 5 to 6 minutes over medium heat. Stir often to create a smooth and creamy mixture. Add extra milk to loosen the porridge if it’s too thick and ‘gooey’.
  3. Serve the porridge into 2 bowls and sprinkle with remaining dates.

For cooking in the microwave:

  1. In a microwave safe container, mix together the oats, cocoa, vanilla, peanut butter, walnuts, and half of the dates, water and milk.
  2. Cook for 1 minute and stir. Repeat this 5 times (or until smooth and creamy), adding in the remaining milk and water as needed throughout the process.
  3. Serve the porridge into 2 bowls and sprinkle with remaining dates.

Tweaks

  • *If using non-dairy milk, look for varieties with added calcium.

Notes

Nutrition information (per serve), based on using 1.5% fat dairy milk:

  • Energy (1184.6 kJ)
  • Protein (11.2 g)
  • Total Fat (10.0 g)
  • Saturated Fat (2.3 g)
  • Carbohydrate (35.1 g), (Starch (17.3 g), Sugars (17.8 g), Added sugars (0 g), Free Sugars (0 g))
  • Dietary Fibre (4.5 g)
  • Sodium (84.3 mg)
  • Calcium (185.3 mg)
  • Iron (1.8 mg)

Allergies

Contains: Gluten, Dairy, Nuts, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

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