Jeyakumar, Angeline, Gastelum, A., Shaw, W. 2026, Mediterranean Diet: Walnut Oatmeal, University of Nevada, Reno Extension, Recipes

Description

A wholesome oatmeal made with rolled oats, walnuts, and flax seeds. Flavored with cinnamon, nutmeg, honey, and a hint of vanilla, it offers a simple and comforting taste. This kidney-friendly breakfast is balanced, satisfying, and easy to enjoy any day.

walnut oatmeal
Level: Easy Prep:  10 minutes
 Yield: 1 servings
Total: 10 minutes Inactive:  Serving Size: 

Ingredients

  • ½ cup rolled oats
  • 1 cup almond milk
  • 1 tbsp walnuts
  • 1 tbsp Flax seeds
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • 1 tsp honey
  • 1 tsp vanilla extract
  • 1 tsp almond extract
  • Optional: brown sugar for added sweetness

Directions

  1. Cook oats with almond milk.
  2. Stir in ground flaxseeds and cinnamon.
  3. Top with walnuts, sunflower seeds (optional), and honey.
 

Nutrition Facts

1 servings per recipe
Serving size:  oz
Calories 241.4 per serving

Contents % Daily Value
Total Fat 8.4 g 11%
   
Saturated Fat 2.8 g 14%
Trans Fat .1 g  
Cholesterol 14.6 mg 5%
Sodium 48.3 mg 2%
Total Carbohydrate 32 mg 12%
Dietary Fiber 4.5g 16%
Total Sugars 15.3g  
Incl. Added Sugars 8.6g 17%
Protein 8.5g  
Vitamin D 1.2mcg 6%
Vitamin E 206.7mg 16%
Calcium ##mg ##%
Iron 1.9mg 11%
Potassium 312.7mg 7%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 

Learn more about the author(s)

Angeline Jeyakumar
Angeline Jeyakumar
 

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