Double Berry Swiss Oatmeal

This Double Berry Swiss Oatmeal is a great way to maximize the nutrient density of oats into an inexpensive breakfast staple. Which makes this Double Berry Swiss Oatmeal a breakfast staple! So, while oats only have a Nutrivore Score of 208, the overall Nutrivore Score of this Double Berry Swiss Oatmeal is upped by the addition of dried mulberries and currants, as well as fresh mixed berries! Bonus: this rendition of overnight oats can be made the night before so your breakfast is waiting for you in the refrigerator when you’re ready to eat in the morning. Score!

Featured Ingredients

Walnuts are one of the best studies “nuts” when it comes to health. Per serving walnuts deliver at least 10% or more of the daily value of 9 different nutrients including vitamins, minerals, functional fats, and phytonutrients. They are a top food source of alpha-linolenic acid (ALA), linoleic acid, and vitamin E.

Apples may not have particularly impressive Nutrivore Scores, but observational studies have shown that apple consumption significantly lowers the risk of cardiovascular disease mortality, stroke, type 2 diabetes, and all-cause mortality. Studies show the phytonutrient content of apple peel is significantly higher than that of the flesh, in addition to the peel being high in fiber.

Oat Nutrients

Walnut Nutrients

Apple Nutrients

Double Berry Swiss Oatmeal

Nutrivore Score: 312

Prep Time 10 minutes minutes

Chilling time 4 hours hours

Total Time 4 hours hours 10 minutes minutes

Servings 4 servings

Calories 432kcal

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Ingredients

• 1 cup rolled oats
• 2 tablespoons chia seeds
• 1-1 1/2 cups water or milk depending on how thick you like it
• 1/4 teaspoon sea salt
• ¾ cup Greek yogurt or coconut yogurt
• 1/2 cup chopped walnuts or nuts or seeds of choice
• 2 scoops unflavored whey or pea protein powder optional
• 1 small Granny Smith apple grated or finely chopped
• 1 banana sliced
• ¼ cup dried mulberries or sub dried cranberries
• ¼ cup dried currants or sub raisins
• 1 ½ cups fresh berries for serving
• Drizzle of maple syrup for serving optional

Instructions

• The night before serving, combine oats, chia seeds, water, salt, yogurt, walnuts, and protein powder, if using, in a medium bowl with a lid.
• Carefully stir in the chopped apple, banana and dried berries.
• Cover with lid and chill in the refrigerator overnight, or at least 2 hours.
• In the morning, top with fresh berries and a drizzle of maple syrup, if desired.

Nutrition

Nutrition Facts

Double Berry Swiss Oatmeal

Amount per Serving

Calories

432

% Daily Value*

Fat

 

17

g

26

%

Saturated Fat

 

3

g

19

%

Trans Fat

 

0.01

g

Polyunsaturated Fat

 

9

g

Monounsaturated Fat

 

3

g

Cholesterol

 

38

mg

13

%

Sodium

 

225

mg

10

%

Potassium

 

712

mg

20

%

Carbohydrates

 

49

g

16

%

Fiber

 

8

g

33

%

Sugar

 

24

g

27

%

Protein

 

26

g

52

%

Vitamin A

 

250

IU

5

%

Vitamin C

 

40

mg

48

%

Calcium

 

290

mg

29

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.