Chilled Swiss Oatmeal

Vegetarian
Gluten Free
Health score
30%
Chilled Swiss Oatmeal
10 min.
1
605kcal

Suggestions

This Chilled Swiss Oatmeal recipe is a delicious and healthy way to start your day. It's a twist on the traditional oatmeal, with a refreshing chilled preparation that is perfect for those who want a quick and easy breakfast option, especially during the warmer months. The combination of oatmeal, yogurt, and milk provides a creamy and satisfying base, while the addition of fresh fruits and nuts adds a delightful crunch and a boost of nutrients. This recipe is not only tasty but also packed with health benefits. It's vegetarian and gluten-free, making it accessible to a wide range of dietary preferences. With a good balance of protein, fat, and carbohydrates, it will keep you energized and full until your next meal.

One of the best things about this recipe is its versatility. You can easily customize it to your taste preferences or use whatever fruits and nuts you have on hand. It's also a great make-ahead option, as it tastes even better when allowed to sit overnight. Simply prepare a batch the night before, and you'll have a nutritious and delicious breakfast ready to go in the morning. So, if you're looking for a tasty and healthy breakfast option that will keep you fueled throughout the day, this Chilled Swiss Oatmeal recipe is definitely worth trying!

Ingredients

  • 0.5 cup oatmeal instant (may use steel cut but not the kind)
  • 0.5 cup oatmeal instant (may use steel cut but not the kind)
  • oz vanilla yogurt plain low-fat for sweetness (if using yogurt, add honey )
  • 0.3 cup milk 
  • small apples chopped
  • small banana chopped
  • tablespoon cranberries dried
  • tablespoon walnuts 

Equipment

  • bowl

Directions

  1. -In a small bowl, add oatmeal, yogurt, milk and combine.
  2. Let it sit for few minutes or several hours in the refrigerator. Then add apples, banana, dried fruits and stir until well combined. Top with nuts before serving.Note: it tastes best when allowed to sit overnight.
  3. Add fruits right before serving to prevent browning and being mushy.

Nutrition Facts

Calories605kcal
Protein12.69%
Fat21.88%
Carbs65.43%

Properties

Glycemic Index
310.78
Glycemic Load
33.85
Inflammation Score
-7
Nutrition Score
28.22%

Flavonoids

Cyanidin
16.34mg
Delphinidin
2.27mg
Malvidin
0.13mg
Pelargonidin
0.09mg
Peonidin
14.57mg
Catechin
8.21mg
Epigallocatechin
0.61mg
Epicatechin
12.53mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.57mg
Luteolin
0.18mg
Kaempferol
0.36mg
Myricetin
1.97mg
Quercetin
10.42mg

Nutrients percent of daily need

Calories:605.42kcal
30.27%
Fat:15.42g
23.72%
Saturated Fat:4.38g
27.36%
Carbohydrates:103.78g
34.59%
Net Carbohydrates:91.88g
33.41%
Sugar:57.36g
63.73%
Cholesterol:18.26mg
6.09%
Sodium:155.8mg
6.77%
Protein:20.12g
40.25%
Manganese:2.14mg
106.81%
Phosphorus:567.91mg
56.79%
Fiber:11.9g
47.61%
Calcium:438.06mg
43.81%
Magnesium:152.27mg
38.07%
Vitamin B2:0.62mg
36.76%
Potassium:1246.62mg
35.62%
Selenium:24.01µg
34.3%
Vitamin B6:0.64mg
32.01%
Zinc:4.63mg
30.84%
Vitamin B1:0.39mg
25.91%
Vitamin C:21.27mg
25.78%
Vitamin B5:2.54mg
25.4%
Copper:0.49mg
24.51%
Vitamin B12:1.34µg
22.35%
Folate:67.48µg
16.87%
Iron:3.02mg
16.77%
Vitamin B3:1.74mg
8.71%
Vitamin A:369.75IU
7.39%
Vitamin E:1.09mg
7.27%
Vitamin K:6.65µg
6.33%
Vitamin D:0.89µg
5.96%
Source:Foodista