Maple Walnut Apple Oatmeal
Prep Time: 5 min.
Cooking Time: 10 min
Ingredients:
Water
Old fashioned
large flake oats
Cinnamon
Apple (cored and
cut into small pieces)
Crushed Walnuts
100% Pure
Maple Syrup
Water
Vanilla whey protein
(equal to 25g protein)
½ Cup
½ Cup
½ tsp
½
¼ Cup
1 tbsp
¼ Cup
1 scoop
Instructions:
Bring ½ a cup of water and milk to a boil in a small pot on medium heat. Add the oats
and cinnamon. Reduce heat to medium-low and simmer until liquid is absorbed
(approximately 7-10 minutes), stirring occasionally. Remove from heat and mix in
apples, walnuts and maple syrup. Combine ¼ cup of water with whey protein in a
separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency,
pour protein mixture into a blender or food processor and blend until protein is dissolved.
Pour protein mixture over oatmeal serve. Serves 1 large or 2 small.
Nutritional Information
(per serving)
Large
Small
Calories (kcal)
Fat (g)
Saturated (g)
Monounsaturated (g)
Polyunsaturated (g)
Omega-3 (g)
Omega-6 (g)
Carbohydrates (g)
Fiber (g)
Sugars (g)
Protein (g)
619.2
23.5
2.4
3.5
14.8
2.9
1.9
63.6
8.4
26.0
38.3
309.6
11.8
1.2
1.7
7.4
1.5
1.0
31.8
4.2
13.0
19.2
Variations and Options
If you like your oatmeal softer, add 2-4 tablespoons of extra water to the pot before
adding the oats and cinnamon. If you are lactose intolerant or would prefer not to use
milk, omit ½ cup of low-fat milk and replace with ½ cup of water and ½ scoop of protein
powder. Alternatively, you can substitute with non-cow’s milk dairy (e.g. goat’s milk).
Try substituting cinnamon with nutmeg for a different flavor. For a creamier mixture,
instead of mixing the whey protein with ¼ cup of water, try combining the protein with ¼
cup of apple sauce or yogurt.