Ingredients:
- 3 cups of rolled oats
- 4 cups of fruit (blueberries, raspberries, strawberries, chopped apples/apricots/peaches/pears, raisins, etc. or a combination of any of these)
- ½ cup of brown sugar or honey or splenda
- ¼ cup melted, non-hydrogenated margarine or oil
- Optional: 2 cups nuts (almonds, pecans, walnuts, etc.)
- Optional: low-fat yogurt
Directions:
- Preheat oven to 350⁰F
- Mix all ingredients together
- Put mixture into a greased baking pan
- Bake for about 45 minutes or until fruit is fully cooked and oats are golden
- Serve warm with low-fat yogurt, if desired
With brown sugar and 2 cups plain yogurt
Nutrients per Serving (per one serving of recipe)
In this chart you’ll see the amount of nutrients for one serving of your recipe. Compare these numbers to the recommended daily intake for your age and sex. You can get this information using Dietitians of Canada – EATracker.
| Calories (kcal) | 381.8 | Folate (DFE) | 37.6 |
| Fat (g) | 10.2 | Vitamin B6 (mg) | 0.1 |
| Protein (g) | 9.1 | Vitamin B12 (μg) | 0.3 |
| Carbohydrate (g) | 65.7 | Calcium (mg) | 160.8 |
| Sugar (g) | 32.4 | Iron (mg) | 2.4 |
| Fibre (g) | 8 | Sodium (mg) | 128.4 |
| Vitamin A (RAE) | 89 | Potassium (mg) | 439.4 |
| Vitamin C (mg) | 12.4 | ||
| Vitamin D (μg) | 1 | ||
| Vitamin E (mg) | 0.7 | ||
| Thiamin (mg) | 0.3 | ||
| Riboflavin (mg) | 0.3 | ||
| Niacin (NE) | 2.1 |
Food Guide Servings (per one serving of recipe)
In the chart below you’ll see the number of Food Guide Servings for one serving of your recipe. Compare these numbers to the number of Food Guide Servings recommended for your age and sex in Canada’s Food Guide.
| Vegetables and Fruit | 1 |
| Grain Products | 1.25 |
| Milk and Alternatives | 0.36 |
| Meat and Alternatives | 0 |
No yogurt
Nutrients per Serving (per one serving of recipe)
In this chart you’ll see the amount of nutrients for one serving of your recipe. Compare these numbers to the recommended daily intake for your age and sex. You can get this information using Dietitians of Canada – EATracker.
| Calories (kcal) | 339.3 | Folate (DFE) | 31.2 |
| Fat (g) | 8.9 | Vitamin B6 (mg) | 0.1 |
| Protein (g) | 5.9 | Vitamin B12 (μg) | 0 |
| Carbohydrate (g) | 61.4 | Calcium (mg) | 46.9 |
| Sugar (g) | 32.4 | Iron (mg) | 2.4 |
| Fibre (g) | 8 | Sodium (mg) | 88.9 |
| Vitamin A (RAE) | 77.1 | Potassium (mg) | 291.9 |
| Vitamin C (mg) | 11.9 | ||
| Vitamin D (μg) | 1 | ||
| Vitamin E (mg) | 0.7 | ||
| Thiamin (mg) | 0.3 | ||
| Riboflavin (mg) | 0.1 | ||
| Niacin (NE) | 1.8 |
Food Guide Servings (per one serving of recipe)
In the chart below you’ll see the number of Food Guide Servings for one serving of your recipe. Compare these numbers to the number of Food Guide Servings recommended for your age and sex in Canada’s Food Guide.
| Vegetables and Fruit | 1 |
| Grain Products | 1.25 |
| Milk and Alternatives | 0 |
| Meat and Alternatives | 0 |