Kcal: 460 | P: 17 | F: 19 | C: 61 | Fiber: 13 This Creamy Orange & Cinnamon Oatmeal with Banana and Chia is a comforting, nutrient-dense breakfast that blends protein, healthy fats, and gut-friendly fiber. With the richness of peanut butter, the freshness of orange zest, and the natural sweetness of banana, this …
Kcal: 460 | P: 17 | F: 19 | C: 61 | Fiber: 13
This Creamy Orange & Cinnamon Oatmeal with Banana and Chia is a comforting, nutrient-dense breakfast that blends protein, healthy fats, and gut-friendly fiber. With the richness of peanut butter, the freshness of orange zest, and the natural sweetness of banana, this recipe is designed to support women’s health, energy, and digestion. Perfect for a menopause-friendly diet and anyone focusing on gut microbiome support.
Ingredients
Rolled oats: 40g (1/3 cup), Unsweetened soy milk or low-fat milk: 180ml (3/4 cup), Banana: 80g (1 small, half mashed, half sliced), Natural peanut butter: 15g (1 tbsp), Maple syrup: 8g (1.5 tsp), Chia seeds: 10g (1 tbsp), Cinnamon: 1g (1/4 tsp), Vanilla extract: 2.5ml (1/2 tsp), Orange zest: 2g (1/2 tsp, finely grated), Pinch of salt
Recipe Instructions
1. In a small saucepan, combine 40g rolled oats, 180ml unsweetened soy milk (or low-fat milk), half the banana (40g, mashed), 1g cinnamon, 2g orange zest, and a pinch of salt. Bring to a gentle simmer and cook for 3-4 minutes, stirring often, until creamy.
2. Remove from heat and stir in 10g chia seeds, 15g natural peanut butter, 8g maple syrup, and 2.5ml vanilla extract. Let it sit for 2 minutes to thicken.
3. Spoon the oatmeal into a bowl. Top with the remaining banana (40g, sliced), and an extra sprinkle of orange zest or cinnamon if desired.
4. Season with a tiny pinch of salt to taste at the end.
