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Maple Walnut Oatmeal by Stacey Antine, MS, RD

Maple Walnut Oatmeal by Stacey Antine, MS, RD, Bergen County Moms

Set the alarm clock fifteen minutes earlier because this breakfast is worth lingering over!

Its great-tasting whole grains are an excellent source of soluble heart-healthy fiber and protein, and you’ll love the natural energy boost delivered by the sugar in its apples and maple syrup. The walnuts are a bonus because they contain healthy omega-3 fatty acids, protein, and iron to help build muscles.

*Kids can chop apples using a plastic knife with adult supervision.


3½ cups water

2 cups old-fashioned oats

1 medium green apple, cored and chopped

½ cup walnuts, coarsely chopped

3 tablespoons pure maple syrup

½ teaspoon ground cinnamon


1. In a medium saucepan, heat water over medium heat to simmering.

2. Stir in oats; bring to a boil. Reduce heat to low and simmer for 8–10 minutes, stirring occasionally.

3. Remove from heat and stir in apple, walnuts, maple syrup, and cinnamon.

4. Cover and let stand 3 minutes to allow flavors to combine. Serve warm, topped with low-fat (1%) milk and extra maple syrup if you like.

Makes 5 servings (1 cup per serving)

Nutrition Facts per serving: 250 calories; 10g fat (0.5g sat fat, 2g mono, 6g poly, 0g trans fat); 0mg cholesterol; 35g carbohydrate (5g fiber, 11g sugar); 7g protein; 10mg sodium; 2% Daily Value (dv) vitamin C; 4% dv calcium; 10% dv iron

Stacey Antine, MS, RD, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, co-host, Family Food Expert Internet Radio Show, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.


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