Ingredients
1 apple
1 tsp butter
1/2 tsp cinnamon
1 pinch cloves (optional)
2 cups water
1 cup old-fashioned rolled oats
1/8 tsp salt
2 Tbsp dried cranberries
1/4 cup chopped walnuts
2 Tbsp maple syrup
Instructions
Chop the apple into ½-inch pieces. Add about ¾ of the apple pieces to a small saucepot with the butter, cinnamon, and cloves. Sauté over medium heat for a few minutes, or just until the apples begin to soften.
Add the water to the pot. Place a lid on top, turn the heat up to medium-high, and allow the water to come up to a boil.
Once the water reaches a boil, stir in the oats, dried cranberries, and salt. Turn the heat down to medium-low and continue to simmer the oats for about 5 minutes, or until thickened.
When the oats have thickened, stir in the chopped walnuts and maple syrup. Taste and adjust the sweetness to your liking. Top with the remaining chopped apples. Serve hot.
Key Points About Ingredients:
- Old-fashioned rolled oats provide more texture and a lower glycemic response than instant oats, keeping you fuller for longer.
- Walnuts are one of the best plant-based sources of omega-3 fatty acids, adding heart-healthy fats and satisfying crunch.
- Dried cranberries contribute natural antioxidants and a pleasant tartness that balances the sweetness of the maple syrup.
- A small knob of butter used to sauté the apples helps fat-soluble cinnamon compounds absorb better and deepens the flavour.
- Maple syrup adds minerals like manganese and zinc alongside its sweetness, making it a more nutritious choice than refined sugar.
Key Nutritional Insights:
- Each serving provides roughly 7–8 g of dietary fiber, supporting digestive health and helping you stay satisfied through the morning.
- Walnuts and oats together contribute a meaningful dose of plant-based protein, making this a more balanced breakfast than fruit alone.
- The combination of apple, cranberries, and cinnamon delivers polyphenols and antioxidants that may support heart and metabolic health.
- Using maple syrup as the sweetener adds some trace minerals while keeping added sugar moderate at around 13 g per serving.
- This recipe is naturally dairy-light (just 1 tsp butter for two servings) and can easily be made vegan by swapping in coconut oil.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories420
- Standard DV% Daily Value*
- Total Fat16 g72 g22.22%
- Saturated Fat2.5 g20 g12.5%
- Trans Fat0 g
- Polyunsaturated Fat10 g
- Monounsaturated Fat2.5 g
- Cholesterol5 mg300 mg1.67%
- Sodium165 mg2300 mg7.17%
- Total Carbohydrate63 g275 g22.91%
- Dietary Fiber7 g28 g25%
- Total Sugars28 g
- Added Sugars13 g50 g26%
- Sugar Alcohal0 g
- Protein9 g50 g18%
- Vitamin D (Cholecalciferol)2 mcg20 mcg10%
- Calcium60 mg1300 mg4.62%
- Iron2.8 mg18 mg15.56%
- Potassium380 mg4700 mg8.09%
- Vitamin A60 mcg900 mcg6.67%
- Vitamin C (Ascorbic Acid)5 mg90 mg5.56%
- Vitamin E (Tocopherol)1.5 mg15 mg10%
- Vitamin K3 mcg120 mcg2.5%
- Vitamin B1 (Thiamin)0.25 mg1.2 mg20.83%
- Vitamin B2 (Riboflavin)0.08 mg1.3 mg6.15%
- Vitamin B3 (Niacin)1.2 mg16 mg7.5%
- Vitamin B6 (Pyridoxine)0.1 mg1.7 mg5.88%
- Folate22 mcg400 mcg5.5%
- Vitamin B12 (Cobalamine)0 mcg2.4 mcg0%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)0.4 mg5 mg8%
- Choline18 mg550 mg3.27%
- Phosphorus210 mg1250 mg16.8%
- Iodine2 mcg150 mcg1.33%
- Magnesium65 mg420 mg15.48%
- Zinc1.6 mg11 mg14.55%
- Selenium8 mcg55 mcg14.55%
- Copper0.35 mg0.9 mg38.89%
- Manganese2.8 mg2.3 mg121.74%
- Chromium3 mcg35 mcg8.57%
- Molybdenum12 mcg45 mcg26.67%
- Chloride55 mg2300 mg2.39%
