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Special Cooked Oats

Recipe posted on: 15 February 2010

Special Cooked Oats

Recipe information

Serves:2 servings
Prep time: 10 minutes
Cook time:10 minutes

Recipe nutrition

Calories: 208 (per serve)
Carbs:40.1 grams
Protein:6.4 grams
Fat: 3.8 grams

These oats are power packed and will provide you with lots of energy to start the day.


  • 1 cup water
  • 1/2 cup any milk (almond, rice, coconut, cow, soy)
  • 13 cup oats
  • 6.8 dried prunes
  • 4-6 dried figs
  • 4-6 dried nectarines
  • 1-2 Tbsp hulled sesames seeds
  • 8-12 pecans, walnuts or almonds (or a combination) finely chopped (or grated)


  1. Add water and milk to pan and bring to the boil.

  2. Add oats and allow to simmer gently until oats have cooked (about 10-15 minutes) - stir constantly so oats don't stick. Add more water or milk if mixture becomes too thick and gluggy.

  3. Once cooked, removed from pan and add equal portions to 2 bowls.

  4. Cut figs and prunes into small pieces and add to oats.

  5. Sprinkle with nuts and seeds and stir. Serve immediately.

Organic ingredients should be used, as they tend to have more flavour, more nutrients and less of the nasty chemical residues.

This is a great breakfast recipe as it contains no added sugar, is low glycemic, low in fat and will give an energy boost to last through the day.

Nutrition Information  Amount % Daily
Calories 208 10.4%
Calories from fat 3.4 11.5%
Total fat 3.8 g 6.0%
Saturated fat 0.6 g 3.0%
Cholesterol 1 mg 0%
Sodium 30.2 mg 13.0%
Carbohydrate 40.1 g 13.0%
Dietary fibre 5.3 g 21.0%
Sugars 17.5 g 10.0%
Protein 6.4 g 4.3%
The % daily values are based on a diet of 2000 calories per day
These are approximate values.


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