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KATHLEEN HERNDER RD, CDE

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My favourite oatmeal- Carrot Cake Oatmeal!

October 13, 2016

It's been a little while since I posted a recipe so I figured I would share my all-time favourite oatmeal recipe! Pumpkin gets all the attention this time of year but carrot cake is also a great flavour for fall. I love opportunities to get vegetables at breakfast and this recipe also has no added sugars, is high in fibre, and packed full of protein!

 

I usually make this in a big batch in the evening so in the morning I can just throw it in the microwave and I've got a balanced, delicious breakfast that can give pumpkin spice a run for its money!

 

Carrot Cake Oatmeal (serves 2-3)

(adapted from Oh She Glows)

 

 

What you'll need:

 

Knife and cutting board

Grater or food processor with fine grate attachment*

Medium saucepan

Whisk and spatula

 

Ingredients:

 

2 cups milk of your choice**

2 tsp cinnamon

1 tsp ginger

1/2 tsp nutmeg

2 cups finely grated carrot 

1 cup oats***

1 tsp vanilla extract

 

Optional:

1 cup canned pineapple, drained of juice (optional- if you don't use this, you will need a few teaspoons of sweetener such as maple syrup)

2 tbsp raisins (I like to soak them in boiling water to bulk them up a bit first but this is optional)

2 tbsp chopped walnuts

 

*My food processor doesn't have this and the attachment is quite expensive so I do regular grate then use the blade to chop into smaller pieces for a better texture!

**For vegan, choose soy or almond milk or for low FODMAP, almond milk or lactose-free milk will work. If you choose almond milk, you may want to add an additional source of protein to your breakfast like an unsweetened protein powder. For information on low FODMAP protein powders, check out this great blog post from fellow dietitian, Stephanie Clairmont!

***Can be made gluten-free by using pure, uncontaminated oats although not all individuals with Celiac Disease tolerate oats.

 

Instructions:

 

1) Finely grate carrots using grater or food processor if available

2) In a medium saucepan, heat milk over medium heat and whisk in cinnamon, ginger, and nutmeg

3) Once heated, add carrot and cook for 2-3 minutes over low heat. Then add oats. Cook for 6-8 minutes until tender.

4) Stir in pineapple, raisins, walnuts, and vanilla. Remove from heat and serve! You can top it with additional raisins, walnuts, and cinnamon if you'd like!

 

 

I put in serves 2-3 because I generally eat massive breakfasts but my partner for example eats much less. It depends on your appetite!

 

Nutrition Info (based on 2 servings): 

 

Calories: 488kcal

Fat: 14g

Sodium: 175mg (7% Daily Value)

Carbohydrates: 76g (64g net carbs)

Sugars: 27g 

Fibre: 11.7g (47% Daily Value)

Protein: 18g

Iron: 4.6mg (33% Daily Value)

 

Note: this nutritional information is calculated using unsweetened soy milk with optional ingredients. To reduce naturally occurring sugars, omitting the raisins will reduce sugars by 8g and take off 30 calories.

 

So go ahead add another fall flavour into your breakfasts! I hope you all enjoy this as much as I do! For more information on the low FODMAP diet for IBS or ensuring a balanced diet while eating vegan or vegetarian, contact your local dietitian! If you are located in Yellowknife, you can find more information on prices and booking here.

 

Kathleen

 

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